Mobility:

front rack
shoulder :external rotation, resistance band around flexed elbow, facing away from the band
wrist: extension, resistance band around the wrist joint, palm facing down

Strenght and technique: Power Clean 3-3-3-3-3-3

Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat

10 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 muscle ups
Minute 3 - complete 3 muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 10 minutes.

CLEAN COMPLEX

Every Minute on the Minute x 10:
1-5: 2 Tall Cleans
6-10: 2 Hip Cleans

Focus on speed under the bar on these drills today.

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Exposure 2 of 8

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3 Rounds:
40 Double-Unders
15 Chest-to-Bar Pull-Ups
10 Burpees

Rest 3 Minutes between rounds. Score total time.

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4 rounds:

• 5 handstand push-ups
• 400 m run

5 kierrosta

5 punnerrusta
10 wallball

Aikaa vastaan

Superkids:
12-9-7
lisäpainoaskelkyykky
varpaat tankoon

Ninjat:

18-15-12
lisäpainoaskelkyykky
varpaat tankoon

1min 15x burpees
1min 12x sumo deadlift highpull
1min 40x abdominal on the floor
1min 16x single hand kb snatch (8x right, 8 left)

3 rounds:

3 x MU
10m handstand walking
5 x skin the cat
L-sit hold as long as possible

3/4 RFQ
20 Walking Lunges w/ Plate OH
20sec GHD Back Extension Hold
10 Strict Toes 2 Bar
10sec Free Standing Handstand

***15′ PYR30

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26, 24)

***12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26*, 24, 26, 24, 26*)

***Strength WOD:

7×2 Deadlift @100kg

***Conditioning WOD:

5 Rounds For Time

10 Box Jumps (24/20 in.)

10 Push Ups

30 Double Unders (If broken add 10 Burpees before next round)