2 on 2 Off (32 Minutes 8 total intervals)

A. Row cals

B. 12 OHS 50/35kg
15 t2b
Max burpee box jump overs facing

Score is cals + BBJO facing

For Total Load:
5 Sets of 2

*Aim to increase weights from 7.5.22 

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
Volume Work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

Aikaa vastaan 100 thrusteria (Kp/Kk)

*Aina kun thruster katkeaa, juoksu parkkiksen ympäri

WU
3rds
1min. walk
10x burpee
10x air squat
10x sit up
1min. run

500m ski
the 3 rnds of
7 scap push up
14 band pull appart
20s. wall facing Hs hold

---

5 deficit kHSPU
+
10 deficit push ups
- rest as needed
- use 2x25kg plates to create the deficit HSPU
- use 2x 25 kg plates to create the deficit push up

Wod
stacking
/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

1. Deadlift
2. Am Swing
3. Goblet squat
4. Burpee
5. Push-up
6. Jumping Lunges

Core
Goblet Wall Sit Tabata (8rounds)

Tabata of your choice
-8x20sec work/10sec rest

Skills
3rounds
10-10 Halo
10-10 Half Kneeling Chop and Lift

Wod
15 min
All Superset with Russian Swing

(Perform each exercises for 30 seconds, followed immediately by 30 seconds Russian Swing, then rest for 30 seconds.)

Goblet Squat
Alt Lunge Pass Under
Suitcase Uneven Lunge
Suitcase Uneven Lunge( opposite leg )
RDL
Bent Over Row
Bent Over Row (switch arm)
Base Overhead Press
Upright Row
Base Tricep Press

Core
3 rounds
20-20 m Plank Lateral Crawl
30 sec Extended Wall Plank

Front Squat

3 x 3 x 75%