A) 3 sets for quality of
6/6 single arm tempo push press
12 stiff legged tempo deadlift (double KB)

• 31X1 tempo for both movements
• Try to increase weights each set or use the same weights

B) Death by swing and burpees

EMOM until failure:
Min.1: 10 russian KB swing + 1 burpee
Min.2: 10 russian KB swing + 2 burpees…and so on.

C) Afterparty
Jefferson curl to squat
3x5@light-moderate weight

50-60 minuuttia peruskestävyys treeniä.
Kävelyä, hölkkää, hiihtoa tms.

Warm Up - 3 rounds at brisk pace:
10 Assault Bike Calories
5 Barbell Deadlifts, 45/35
5 Barbell Hang Muscle Cleans
5 Barbell Front Squats
5 Bar Facing Burpees

We will need to move quick into the strength part as the WOD is long.

Strength - Squat Cleans:
EMOM x 10

2 Squat Cleans, 70% 1RM

The focus of this piece today is to do touch and go doubles every 1 min and build up your ability to cycle a moderately loaded barbell.

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Sumo good morning 3 x 15

100 DU's
20 C2B
30 Single Dumbbell Box Step-Overs

Dumbbell: 22.5 / 15 kg

EMOM’30
1. 15/12cal bike erg (sub 45sec)
2. 2 Rope climbs
3.10 DB STOH 2x 22,5/15kg
4. 10 burbee over DB
5. 7 DDB snatch 2x 22,5/15kg
6. Rest

• 2-3min. Row/Bike/Run

• 60s. Spider Lunge w/ twist

• 60s. Up/down dog

• 60s. Scale w/ stretch

• 2x
  25 DU's
  4-6 Ring Row
  6-8 Box step overs

• Work on Snatch / Clean & jerk

L-sit Hold: 3 x 20-30s. Rest 60s.
+
- Foam Roll Quads x 60s each (6-12 inch passes)
- 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS