OPTIONAL COOL DOWN

FOR QUALITY
5:00 Foam Roll of Choice

3 rounds of:
5 slow Dragon flags
10 T2B
15 Ab-wheels
20 AMSU
Rest

OPTIONAL COOL DOWN

FOR QUALITY
8:00 of Yoga Flow...
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

With partner

AMRAP 10:
20cal bike/row
bearhug sandbag/D-ball hold*

REST 3MIN

AMRAP 10:
100 double under
shuttle run*

REST 3MIN

AMRAP 10:
20 DB snatch @ 22,5/15kg
box jump*

WOD LIIGA

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, bs-%, rest btw sets 3-4min

SNATCH 4/5
Every 75s x5
1 snatch (power or squat)
build up in weight

Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC 40min

2 x 12 min AMRAP

AMRAP 12
12 DB hang C&J (alt.)
14 target burpee
16 KBS
18 wall ball

-rest 4 min-

AMRAP 12 (I go, you go -style)
6 box jump over
10 cal erg

Weighted reverse plank on bench

2min total time

*you can split the time