2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

WRK(24)
:35 on :25 off for 6 rounds
reverse lunge-choose load
10m shuttle drops-shuttle run with body builder
mountain climbers
sit ups

Finisher
50 cross crunch
1:00 butterfly stretch

4 Gian Sets x Every 3:00

10 Straight Leg Deadlift w/ KB´s
6 - 10 Stiff Leg Raise

WOD
4rds
12x goblet squat
rest 60s
7+7 one leg hip thrust
rest 60s
+
plank tabata

Split jerk From Rack

5 x 2 x 70-80%

2-3 min light cardio
1+1 min forearms smash
1+1 min forearm streching
2+2 painball to uppertrap against rig
1 min prayer pose

Alkulämmittely ja mobility

Tehdään leukoja kuminauhalla

On ja off 30s/30s
Viivajuoksu
Istumaan nousu
Burpee

Loppuvenyttelyt

-5 rounds

16 single arm devil's press (DB)
12 m single arm OH lunge (DB)
8 strict pull ups

TC 20 min

“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster

Hang Squat Snatch (Above knee) + Hang Squat Snatch (Under Knee)
7 x ( 1+1) x 70 - 80%
Send Off 1:30