A,
4 rounds for quality of:
Yoke Carry, pick load, 15m
10 D-Ball Ground-to-Over Shoulders 50/30kg
Rest 2 mins

Yoke Carries- heavy load

B,
For time:
10 Push Press@70/47kg
10 Strict Pull-ups
Assault bike 18 cal
14 Push Press
14 Strict Pull-ups
Assault bike 18 cal
18 Push Press
18 Strict Pull-ups
Assault bike 18 cal

Goal: sub 15 mins

C,
3 rounds for quality of:
10 L/10 R Single Leg Glute Bridges
Hip Extension Hold, 45 secs
15 Scap Pull-ups
Rest 2 mins

4 rounds for time:

4 chest to bar
6 clean and jerk
8 hand release push-up
10 air squat

5 Rounds
1min - 1min - 1min row
stroke rates: 22 - 25 - 28
your 5k pace + 5s.

20 x WB
15 x Sit Up
10 x Pull Up
rest 30s btw rds
keep steady pace

Omatoimi lämmittely:

Resisted Nasal Breathing: 15 Breaths.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4x1000m row rest 1:1

3 Sets Of:
EMOM 3
1 minute : 40 double unders
2 minute : 12 Toes to Bar
3 minute : 12 Pistols
...after that in 2 minutes window HEAVY CLEAN & STOH

The Graf Ladder
Named for Tennis player Steffi Graf
No women's tennis player has dominated a calendar year the way Graf did in 1988 at age 19. She completed the only Golden Slam in tennis history, by winning all four Grand Slam singles titles and the Olympic gold medal in the same calendar year.
Warm up:
20 butt kicks
5 burpee
5 push ups
20 high knees
10 4 step approach with swing.

Buy in before starting the timer
1 min each:
• A skips
• Drop landing
o Drop landing in Go.
o Step lead leg right
o Step lead leg forward
o Step lead leg left
• Skipping for height
• Drop landing & cut
o Drop landing in Go stance
o Cut left driving off right foot
o Cut right driving off left foot
• Skipping for Distance
• Drop landing & Jump into flex T (bow and arrow)
o Drop land on both feet and arms back
o Explode up into a flex T
o Land back on both feet Bending knees on landing.
• Sprint starting from Ground (Sprint 15 feet)

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WOD Graft Ladder
For 20 Minutes (For all 5 exercises keep the core tight)
Rest only when needed. Go as far as you can.
Start with: 1, 5, 10, 15, 20, 25, 30…. And see how far you can get in 20 min.
Burpees with push up.
• Stand with your feet shoulder-width apart, arms by your sides.
• Bend your knees and reach forward to place your hands on the floor.
• Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
• Use your arms to quickly push your body back up and hop your legs back under your body.
• Jump straight up into the air, reaching your arms overhead in flex T. End with your knees slightly bent.
Donkey Kicks (Do each leg full count Example: 5 left and 5 right)
• Start on all fours.
• Pull your right knee toward your chest, keeping your foot flexed.
• Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed.
• Repeat on the other side.
Single-Leg Reach and Jumps (Do each leg full count Example: 5 left and 5 right)
• Stand with feet hip width apart, hands at your sides.
• Hinge at your hips and bend your knees to extend your left leg behind you (no higher than your hips) as you reach your left arm to ground about a foot ahead of where your left foot was.
• Drive your left knee up to return to an upright position, and hop on your right foot.
• Repeat on the other side.
Explosive Jump squats.
• Stand with your feet slightly wider than hip-distance apart.
• Sit your butt back and bend your knees to drop into a squat, keeping your chest upright.
• Jump up into the air as high as you can and straighten out your legs.
• Land back on the floor with soft knees.
Diamond Push-Ups
• Start in a high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
• Bend your elbows to lower your chest and torso toward the floor and then push back up.

After the 20 minutes make note of how far you got to.

Buy out:
100 Flutter Kicks (Count each leg)

High knees
Butt kicks
Shuffle swings
Toe Touches
Toy soldiers
Lunges