4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.
6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo
rest 30sec
14 Lateral Band Walks/side
rest 30sec
30sec Dumbbell Side Plank/side
rest 60sec

Leppee

In teams of 2 for 40 minutes:

Station 1:
Row or ski for calories

Station 2:
10 DB hang clean and jerks (45/30 lb)
15 Burpees

Change stations when station 2 is done.

WU:
5 min jump rope
2 rounds
15 wallballs (14)
20m spiderman walk
20m broad jumps

Strength
Deadlift
45%x5 105
45%x5 105
75%x5 165
85%x5 185
90%x3-5 195 for 5
90%x3-5 195 for 5

WOD:
20 min AMRAP
25 DU or 100 SU
10 OHS 65% (did 35 because sore and my form sucks)

6+65 SU

Aikaa vastaan

21-15-9
Käsipainotempaus
Boxin ylitys

On the 2:00 x 10 Rounds:
8 Double Dumbbell Box Step Overs
Max Meter Row

Box: (24"/20")
Dumbbells: 22.5 / 15 kg's

Lepoja.

4 sets:

8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

8-10 Strict Ring dips

10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees

Ez bike