2-3 min light cardio
1-2 min cobra to downdog pose
1-2 min russian baby maker strech
1+1 min tricep strech

Every 6 minutes for 36 minutes (6 rounds):
500 m run
15 box jumps 24/20”
15 wall balls 9/6 kg

Tuomiopäivä 1

20 1-käden käsipaino thruster
15 boksin ylitys käsipainon kanssa
10 1-käden paholaisen punnerrus
40/30 cal pyörä/hiihto/soutu

Aikaraja 10min

Basic Endurance 45 minutes.
1200m Run/Ski/Row
5 Push Up + Down Dog
:45 Handstand Hold
20 Straight leg Deadlift with Dumbbells or Kettlebell, light
1:00 + 1:00 Pigeon pose
20 Banded Squat, Barbell Overhead position

AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
...
Add 1 Thruster Each Round

Barbell: 43 / 29 kg

3 Sets For Calories:
3:00 Moderate
1:30 Moderate-Fast
0:45 Fast
0:15 Sprint  

Rest 1:30 After Each Work Interval.

Moblity:
Voodoo floss
Lacrosse ball

For quality:
High hang clean
Power clean

WOD:
"Grace": AFAP (as fast as possible)

30 Clean and Jerk

A,
Reverse Lunge + Single Leg Box Step-up 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x8 L/8 R

B,
Every 1 min for 15 mins: (Assault Bike)
15 Bike Calories + 1 Burpee
14 Bike Calories + 2 Burpees
13 Bike Calories + 3 Burpees
12 Bike Calories + 4 Burpees
11 Bike Calories + 5 Burpees
10 Bike Calories + 6 Burpees
9 Bike Calories + 7 Burpees
8 Bike Calories + 8 Burpees
7 Bike Calories + 9 Burpees
6 Bike Calories + 10 Burpees
5 Bike Calories + 11 Burpees
4 Bike Calories + 12 Burpees
3 Bike Calories + 13 Burpees
2 Bike Calories + 14 Burpees
1 Bike Calorie + 15 Burpees

C,
For time:
Sled Drag @60/40kg 800 m
Run, 1600m

Just get it done!

160 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

B. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min