Lepo/eilinen

3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

Final WOD ISD Scegli e prova uno dei WOD delle finali.
Or
• 3 Round of:
Toes to Bar 21 reps
Handstand Push Ups 15 reps
Strict Chin Ups 9 reps

30 min amrap

5 push-up
10 stiff legged DL with dumbbels
20 DU

10 Push-up
20 stiff legged DL
40 DU

15 push- up
30 stiff legged DL
60 DU
etc...

Rinnalleveto, 2s pysähdys: polven allapuolella, polven yläpuolella, korkea riipuus, 8x3 50% rinnallevedon maximista

3-postion snatch, high hang, hang, floor.

Up to 80%

80 min

1.Rehab for 20 min
Dead bug
Bird dog
Banded good morning
Monster walk
Gmed. w/band
Single leg KB DL
Side plank

2.Strength
A1. Strict dips from JG
8 x 8 reps
A2. Front squat, 3 x 6

B. Back rack reverse lunges, 8/side
50 55 55

C1. Hamstring machine
10x40 9x40 9x40 kg
C2. Abduction
10x55 10x60 10x60 kg

Pull-ups
5 x 2 @ 65% of 1RM
Scale:https://vimeo.com/175741058

25 minutes quality pumping

10 seated press with barbell
10+10 DB row
10-15 strict ttb
20 russian twist with medball

11 Min AMRAP

30 Air Squats
20 Push Ups
10 Pull Ups