Run 5k
Don't walk

5 sets
10 Revrse DB FLys
15 Scapular depressions https://vimeo.com/175180445

5RFQ
Row 400m @2k Pace
5 Med Ball Cleans
5 Med Ball Slams
rest 2 Minutes

Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups

Monday

15 Min AMRAP Partner WOD;
1 athlete will perform the sequence whilst the other holds plate above head 20/10KG

15 Wall Ball (9/7KG 3.05m/2.75m target)
10 Box jumps (L/M)
5 Burpees

After the above is completed athletes will switch. Score is total number of rounds and reps completed.

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Alkulämmittely ja mobility

Liikerinki

Wod
Roikunta
Punnerrus
Boxin ylitys
Tasapaino
Käsilläseisonta

Loppuvenyttelyt

Partner WOD
300 Wall balls
4000m run
5000m row
Both partners working simultaneously
Only one partner on each exercise
Split reps/exercise as you see fit

"Death by Clean & Jerk"
Every minute complete the following ladder:
3 Hang Cleans + 1 Jerk, rest remaining minute (155,105)

3 Hang Cleans + 2 Jerk, rest remaining minute
3 Hang Cleans + 3 Jerk, rest remaining minute
3 Hang Cleans + 4 Jerk, rest remaining minute ... etc.
Note: Go until you cannot complete the designated round in the minute.

Post WOD - Not For Time:
30 DB Box Step Ups
200M Farmers Carry
30 DB Box Step Ups

30 GHD Back Extensions