Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not total
50 Light Deadlift (165lb cap)
25/ Under Switch + Crab Reach
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .08miles

Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)

37min

Strength / Skill:
3 round shoulder complex AMRAP
- Strict Press (95#, 65#)
- Push Press
- Push Jerk
Note: Complete as many rounds as possible of the three movements and track those completed rounds. Once one movement fails, continue to next until failure. Ex. Completed 4 complete rounds, then strict press failed ... continued to push press and then once push press failed ... completed as many push jerk as possible. Do this for 3 rounds.

WOD - For Time:
- 1000M Row
21-15-9
- Bumper Plate GTO (45#,25#)
- T2B

4 sets: 2 Power clean + 2 Front squat + 2 Jerk
3 sets: 2 Power clean + 1 Front squat + 1 Jerk
3 sets: 1 squat clean + 1 Jerk
5 sets: Front squat 6-5-4-3-2 reps
4 sets: Double db push press 8 reps

5 rounds

Max reps strict pull ups

Max reps HSPU

4x
3min ON/1min OFF
5 Burpees
10 Sit-ups
10/leg Mountain Climbers

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

800m jog/row
20 L-Sit Ups with plate
20 alt db snatch
20 front rack lunges with empty barbell
800m jog/row
0:45 ring plank hold
10 burpees

Back Squat
10-8-6-4-2
Btw sets 3 Box jumps
SO 3:00
Results is total kilos

1. Rapumunaviesti WC - paperirullalla:

Kahden hengen joukkueissa

5-10 x 10 m rapukävely, WC paperirulla vatsan päällä

Lepää 3 min

1. Leijonakävelyviesti

3x10m WC paperirulla selän päällä

Osassa 1. molemmat pareista tekee 5-10 x 10m ja osassa 2 molemmat tekevät 3 x 10 m matkan. Treeni tehdään viestinä ja viestikapulana voi olla esim. vessapaperirulla kun sitä nyt varmasti talosta löytyy.

Matka kannattaa jakaa 2 x 5 m edestakaiseen matkaan.

Eilinen/

Alakerran CF ohjelmointi