4 rounds, 20sec ON-40sec OFF
1) 20sec Front Rack Hold (with
barbell)
2) 20sec Landmine Twist

RPE 3 to 3+

Warm up(10)
3rds
20 jax
15 plyo
10 knee grab

WRK(26)
WRK 12:00 REST 2:00 WRK 12:00
6 upright row/ring row/pull ups
9 breakdancers(two count)
12 sit to stand w/two seconds dwn & up
15 jump rope

Finisher
50 bicycles
1:00 samson stretch

For quality, but minimal rest
60 Bench Press 100/60kg
60 Strict Pull Up
split as you want

5 x 2:30 @ 105% of Your 3 Minute Watt Average
-Riding at your 105% of 3 Minute Average Pace
--rest 5min between sets--

-kipping and/or double unders.

3 rounds
1:00 jog/light run/ run or ab add speed each round
5+5 lateral box step ups
5 burpee box jumps
10 scap pull ups
5 kip to swing
5+5 single arm ring row
then wod prep
test 1-2 rope climbs

Hang Squat snatch 2 RM

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(25)
WRK 10:00 REST 2:00 WRK 10:00
8 dumbbell push press
8 russian kettlebell swings
16 sit ups
8-10m shuttle runs
8 figure eight holds

Finisher
1:00 plank
1:00 butterfly stretch

“WOD STUFF”
For time
21 – 15 – 9
Deadlift
Overhead squat

wod description and rules here:(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_d55a63194af7478086132b975faa950f.pdf)

A.) Etukyykky
2×8 @64% 1rm
B.) Etukyykky +Työntö saksaamalla
5×2+1 @65% Rinnallevedon 1rm
C.) Vauhti Työntö ( push press)
2×8 @64% Työnön 1rm
D.) Selän ojennus ghd:eellä tai boksilla/lattialla
3×20