Kyykky 4x4x70%

Tempo-kyykky 2x8x30 (3/1/3)

Jalkanostot maaten 4x15
-lisäpaino

Back rack lunges

5 sets of (6+6)

Go every 2:30

Partner wod
In 13 mins
10 rounds of ( relay style 5 rounds each)
10 Dumbell thruster @2x22,5/15kg
30 Double under
Remaining time max rep wall walk

4 mins rest

In 13 mins
10 rounds of ( relay style 5 rounds each)
10 cal row
30 air squat
Remaining time max rep bar mu / c2b/ pull up

A: No hook no feet snatch doubles up to heavy

B: No contact squat clean + squat clean 3x1 @80%

C: split jerk practice from rack

"NAUGHTY OR NICE"
IN TEAMS OF 2.
EMOM x 32 MINUTES*
MIN 1 - :50 Max Cal Row/Bike/Ski
MIN 2 - :50 Max Burpees
MIN 3 - Max Team Deadlifts
MIN 4 - Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
- Deadlift aim for 15 reps total per round
- RPE 9
- Video: https://vimeo.com/893663863?share=copy

Optional Accessory

GYMNASTIC STRENGTH

Ab-Work with a Stick

1-2 rounds

RPE 3

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

3 rounds:
10 + 10 one leg deadlift
10 + 10 DB row
15 DB squat (tempo 2020)
-rest as needed-

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EMOM x 8 MINUTES
MIN 1 - :45 Foam Roll Lats and/or Hamstrings
MIN 2 - 10/10 Seated Single Leg Lifts