2 rounds:
1min/leg Couch Stretch
1min/leg Lizard Stretch
1min/leg Pigeon Stretch

3 rounds:
1 min ergo or jump rope
10 med ball cleans
10 kip swings
5+5 squat thoracic rotations
10 scap pull ups

2x 2+2+2 @ 50-60%
2x 1+12 @ 65-75%

3x5 @ kevyt/tuntumaa

Complete as many rounds as possible in 12 minutes of

• 1 L-sit rope climb
• 3 overhead squats
• 1 L-sit rope climb
• 6 overhead squats
• 1 L-sit rope climb
• 9 overhead squats
• 1 L-sit rope climb
• 12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

Monday
Strength: pull up programme

Wod: 25 min Emom
1: row 10 cal + 5 D-ball clusters
2: ski 10 cal + 5 Burpees
3: bike 15 cal
4: run 100m + 6 DBSnatch@22.5/15
5: DUs 25 + 10 wall ball@9/6

Wod: go hard and fast ! Aim to keep a consistently high pace working at 85-95% of Max effort

“The castle games qualifier 19.1”

Friday
Fran Re-test!!!!

Nothing else to say !

3 to 4 rounds for quality
10-seconds/side Single arm bar hang
8 Blackburns
6 Pike thoracic extensions
4/side Tactical ankle rocks
2 e/side 90/90 to external rotations

For 30 to 40-minutes @ steady pace
Bike Erg
Every 5-minutes dismount and perform:
5/side Single leg DB snatch