WOD:

3 rounds

20 box step ups
15 abmat situps
10 burpees

Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(24)
WRK 7:00 REST 1:30 x3
8 db straight leg deadlift
100m run
8 body builders + two step ups(right and left)
100m run
8 dumbbell push press
100m run
choose load

Finisher
50 double crunch
1:00 samson stretch

A,
Block Snatch 1-1-1-1-1

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

B,
6 rounds for time of:
16 Box Plyo Skiers @60/50cm
5 Strict Handstand Push-ups
3 Hang Squat Cleans 102/70kg
1 Rope Climb
Goal: sub 15 mins

C,
Midline
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bar- unbroken sets

If you drop from the bar it's an additional 50 single under penalty. Pick up the set where you left off if you do drop.

D,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Strength:

Build up to heavy (bent over) arm over arm sled drag

Workout:

Team sprints (one in one out)

5 DB snatch each arm
100m sprint

5 rounds each

RestDay!

*Liikkuvuus:

Nilkat

*Kyykkyterapia:

-Vatsalihasten käyttö kyykyssä
-Pakaroiden käyttö kyykyssä

*Abmat sit up

Kaverin kanssa. Toinen tekee, toinen huilaa.
5 x raaka rive riipusta
10 x etukyykky
5 x vauhti punnerrusta
15 x tangon yli hyppyä.

Mobility

Amrap 5
Reps 3-6-9-12-15-18....
KB swing
Box jump/box step up