• World's Greatest Stretch x 5 reps each side
• 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

EMOM:
Double under x20
Clean n' jerk x1
1 minute to change the weight.

A) 3 sets:
30sec Hollow rock/hollow hold
15sec rest
30sec Plank walk ups/plank hold
15sec rest

Heti perään

B) AMRAP6
6 Burpees
8 Twisted hip raises (4+4)
10 1-legged Deadlift

6 minutes AMRAP of:
Deadlift x10 (80kg)
T2B x10
Dumbbell snatches x10 (16kg)

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

AM: 110 min

1.BMU
- 20 reps

2.Conditioning
A. EMOM25
1) 10 cal bike
2) 8 CTB + 25 DU
3) 12 cal bike
4) 8 TTB + 6 BBTT
5) rest

B. Easy AB for 20 min

PM: 75 min
Strengh
Back & shoulders
- Weighted chin up 4x6
- Incline bench press 3x8x27.5
- Shoulder press 3x8x27.5
- Arnold press
- Lateral raise
- Face pull
- Sa. DB row
- Rear deltoid

Metcon:
In pairs (TAI yksin tehtynä 5 kierrosta, työ/lepo 1:1)
10 rounds, you go I go:
50 single unders
10 air squats
10 burpees
50 single unders
*Toinen tekee kokonaisen kierroksen mahd nopeasti, sitten vaihto.
*Yksin tehtynä lepää saman verran mitä kesti kierroksen suorittamiseen
Core:
4 rounds:
20s hollow hold
10 V-ups
10s hollow hold
5 V-ups
20s arch hold
10 back extensions
10s arch hold
5 back extensions
*Tavoite tehdä koko setti "unbroken" ja levätä vasta koko kierroksen jälkeen. Skaalaa tarvittaessa määrät ja liikkeet itselle sopiviksi.

2:00 easy bike or row
10 passthroughs
10 good mornings

WOD prep
EMOM x 8
Min 1: 5 deadlifts (increasing in weight each round)
Min 2: 8 box step ups + 5 Knees to elbow

WOD
4 Rounds
10 deadlifts 225/155
5 burpee box jump overs 24/20”

Rest 1:00

4 rounds
10 TTB
15 cal row

Rest 1:00

4 rounds
4 deadlifts 325/205
5 burpee box jump overs

Rest 1:00

4 rounds
10 TTB
12 cal bike

AMRAP 15:
1 Deadlift
1 Burpee Pull-up
1 Dumbbell Thruster
2 Deadlifts
2 Burpee Pull-ups
2 Dumbbell Thrusters
...
[Add 1 Rep Every Round]

Barbell: 102.5 / 70 kg
Dumbbells: 23 / 16 kg's

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets