10-8-8-6 V.4/90s

Front Squat 1RM

1-1-1-1

Sendoff 3:30

Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech
then 2 rounds
1:30 cardio machine
7 ohs with barbell
35 single unders
15 plate hops
7 barbell thrusters
then 2 sets to climb for wod weight
5 ohs
15 du
5 thruster
second set should be done with wod weights

A,
Every 1 min for 20 mins, alternating between:
3-Position Snatch, pick load
50 Double Unders
3-Position Clean & Jerk, pick load
Handstand Practice, 30 secs

3-Position Snatches/3-Position Clean & Jerks- 60% 1RM
50 Double Unders or Double Under Practice
Handstand Practice- walking, freestanding holds, shoulder taps, etc...

B,
For quality:
Go Outside

Choose something with low intensity you can do outside the gym for 45-60 mins. Hike, ruck, bike, etc...

C,
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

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 

Mitä teit?

With light band :
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then
6 reps of WOD Movements 1 or 2 times before starting wod

A,
Complete as many rounds as possible in 40 mins of:
Monostructural Cardio, 5 mins
3 rounds of:
Walking Lunge, 15m
15 Plate Ground-to-Overheads, 20/15kg
10 Feet Elevated Push-ups
-- then --
Monostructural Cardio, 3 mins
3 rounds of:
50 Plate Plyo Skiers
15 Plate Squats, 20/15kg
10 L/10 R Plate Wraps, 20/15kg
-- then --
Monostructural Cardio, 1 min
3 rounds of:
Plate Overhead Carry, 20/15kg , 30m
15 Plate Reverse Lunges, 20/15kg
10 Alternating Staggered Push-ups

Monostructural Cardio- Bike, Row, or Jog
Feet Elevated Push-ups/Alternating Staggered Push-ups- on plate

Complete 30-40 mins at a RPE of 6-7/10.

B,
For quality:
3x5 L/5 R Single Arm Weighted Sit-ups, pick load
3x10 L/10 R Front Rack Kettlebell Rotations, pick load
Hip Extension Hold, 3x 30 secs

EMOM 16'
1: 7,5 m Yoke carry + 7,5 m sled push
2: 10 One-arm devil press @20/12,5kg
3: 3-5 Wall climb
4: 50 DU