Warm Up
30-40 band pull aparts
then 2 rounds

2:00 easy/mod pace row
50 single unders
10+10 suitcase deadlifts
10+10 single arm db press
15-20 hollow rocks
:30 side plank R/L
then metcon prep
12/10 calories of rowing
15-20 double unders

WOD

With Partner
Row Distance 43 minutes , moderate pace.
Change every 500m, after change perform 1 RNDS. "Cindy"

EMOM 12 (4 rounds):
1: 10 HSPU
2: 2-3 Rope Climbs 4m
3: 10-15 T2B

AMRAP10
10 x shuttle run (7,5m)
20 x DB snatch (22,5/15)
10 x hand release push up

A,
A single set of Strict Pull-ups for max reps.
Add weight if you can do more than 10 consecutive reps.

B,
A single set of Strict Ring Dips for max reps.
Add weight if you can do more than 10 consecutive reps.

C,
Every 1 min for 21 mins, alternating between:
15/13 Row Calories
10 Alternating Reverse Lunge Box Step-ups, 60/50cm
Bear Crawl, 15m

D,
3 rounds for quality of:
10 Prone Snow Angels
5 WY Negatives

Bench press 2 RM, then 3 sets @ 80 % (choose reps)

For quality
3 - 4 rounds
Man on Fire x 8 (4 x side)
Wall ball sit up, isometric 20 - 30 sec
Knee extension, floor position x 8
V-sit up position, isometric 20 - 30 sec

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

For time:
Bike 10 000 m

Shoulder disclocation’s 5x10 + 5s venytys

Lapojen aktivoinnit seinään vasten 3x20

Penkki 3x20x30%
-kolme eri otetta: kapea, normi, leveä

Kulmasoutu 5x20

Ulkokierrot kumpparilla 4x20
-2 sarjaa kämmenet alaspäin, 2 sarjaa kämmenet ylöspäin

Rintalihaksen venytys 3x1min / puoli