Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then
2-4 reps of WOD Movements 3 times before starting wod (increase load step by step)

“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

5min Row/Airbike nose breathing only

5-10 Down Dog to Cobra video

A: Power snatch + squat snatch + ohs 5x3

B: power clean + front squat + power jerk
3x1

C: 7'EMOM: 5 power clean + power jerk + cluster @80% of thruster max

Handstand skills

AMRAP 20
14-12-10-8-6-4-2 Front Squat (Bodyweight)
2-4-6-8-10-12-14 Strict Hanstand Push Ups

Lämpö
2:00 Pyörä
2:00 Hiihto
2:00 Soutu

2 kierrosta
10 Kumpparihalkaisu edestä
10 Kumppari pystypunnerrrus o/v
10 Kumppari penkkipunnerrus
10 Kumppari ulkokiertäjä o/v
10 Kahvakuulaheilautus
10 Maastaveto kuulalla

:30 Pakaravenytys
:30 Spiderman venytys
:30 Selkävenytys (vastakkaisesta jalasta kiinni)

Voima
5 kierrosta
8 Maastaveto
8 Kulmasoutu käsipainolla o/v
16 Ristikkäislinkkari

Jumppa
Pareittain 15:00
20 cal Soutu
20 Punnerrus
20 Boksiaskellus
20 cal Pyörä
20 Burpee
40 Selän ojennus

For time

100 Double Unders
80 Toes-To-Bar
60 Strict press (shoulder press) 35/25kg
40 Thrusters 35/25kg
20 Strict Pull-Ups
10 Bar Muscle-Ups

Timecap: 25 Minutes

1) E90MOM x 4
5 Wall Walk
AMRAP Push Up in Remaining Time (SC: Banded Push Up)

90"Rest Between Sets

2) 3 RFT

40/32 Cal Cardio OR 100 DU/200 SU
15 DB Burpee Box Step Over
20 DB Goblet Squat

TC: 18'

RX: 22.5/15