2 Rounds

5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

HYBRID WOD
On the minute for 15 minutes
1) 20/16 calories bike
2) 20 wall balls 20/14lb
3) Rest

On the minute for 15 minutes
1) 20/16 calories ski
2) 15 line facing burpees
3) Rest

On the minute for 15 minutes
1) 20/16 calories row
2) Max distance farmer's carry 2x32/2x24kg
3) Rest

*Rest 5 minutes when moving from one OTM to the next.

Warm-up

2:00 Row @ easy effort
2:00 SkiErg @ easy effort
2:00 Air/Echo bike @ easy effort
+
EMOM 6 (0:40 work / 0:20 easy) @ increasing pace
1) Air/Echo bike
2) Row
3) SkiErg

Partner workout

A)
In 12 min.
50 calories bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal bike in remaining time

-rest 2 min.-

B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time

-rest 2 min.-

C)
In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )
One person works at a time.
Switch as needed.

5 x e3m:
6 strict ring dip + 15-20s ring support hold @ RIR 0-1
3 chinup @ RIR 0-1
*skaalaus: banded ring dip, dip, box dip

DELOAD WEEK
A) Overhead squat
5 x 5 up to a heavy set / go every 3 minutes

B) On the minutes for 12 minutes
1) 16 reverse dumbbell lunges 22,5/15kg
2) 8 deadlifts 100/70kg
3) Max reps sit-ups
4) Rest

*työnnä joka sarja eripuolelle saksiin
4× 1+1@80%, jerk-%, rest 2min

STRENGTH

5 sets - Complete as superset:
5s Pull-up Top Position Hold+Negative Pull-up
- start with 5s iso hold chin over bar,
than 5-6s eccentric work
- sc: 4x6 Low bar pull-up/feet assisted
- rx+: weighted iso+negative
12 Banded Face-pull
90s Rest

WOD

Every 4:00 × 4 sets
200m Run
12 Wall Ball@6/4kg
10 Hand Release Push-up
20 Medball Bearhug Lunges @6/4kg
Rest in remaining time

Rx+: Medball@9/6kg

Goal: 1 min. rest/set

2 Rounds @ empty barbell
5 Front squats
5 Push press
5 Thrusters
30 Speed rope skips
+
Build to workout weight for thrusters
Practice a few sets of bar-facing burpees, double-unders and GHD sit-ups between weights.
+
3-2-1 @ workout weight
Thrusters
Bar-facing burpees

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@75%, 3@85%, 1+ reps@95% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 1+ rep loads, rest 30s between sets