Pull up x5
Push up x10
Air squat x15

Complete as many rounds as possible in 12 minutes of

• 50-ft handstand walk
• 25 GHD sit-ups

Wodliiga

Warm up
3 rounds

1:00 cardio machine
5+5 plate halos
10 gtoh with plate
10 goblet hold reverse lunges
20 plate hops
5+5 plate windmill

Front rack lunge testing + MIlitary Bench press places ready

WOD
5 rounds of supersets
10 double db/kb front rack step back lunges
5 military bench press @60-70% of 1rm, pause 1 sec on each rep on chest.
rest 2-3 min bwn rounds

Weightlifting
Pause Split Jerk From Rack 3x2@75-85% of 1rm jerk. (pause 2sec on catch position)
If your lower back are feeling ok then you can Pause Front Squat also 3x2 reps @75-85% of 1rm clean. (pause for 2seconds on below parallel)
rest 2 min bwn sets

Accessory Work
3 sets
12-15 Banded KB Russian Swings @12/16kg
12-15 French Tricep turns with 2db's (lay on floor)
12-15 Bicep curls with db's (standing alt hand)
rest 2-3 min

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 min glute smash with roller
1+1 min wall pec / bicep strech

• 3min.: Row/Bike/Run

• 2 rds:
  5 Deadlift
  5 Muscle snatch
  5 OHS
  5 Burpee

• 2x 3-position power snatch

• 2x
  50m Row
  3 Power snatch
  3 Burpee

For time:

50-40-30 Dumbbell Deadlifts 22,5/15kg´s
5-4-3 D-Ball Carry Lengths 60/40kg ( 1 toisto 15m )
15-12-9 HSPU

TC 15

45 min PK
PK 45 min
100 rope jumps
30s plank hold
30+30s side plank hold
20s active hang
2+2 TGU, light kb
10 goblet squats
1600m machine
10 ring rows
10+10 standing hip rotations

5 Push press + 10 front rack reverse lunges
4 Push press + 8 front rack reverse lunges
3 push press + 6 front rack reverse lunges
2 push press + 2 front rack reverse lunges

Between sets: 20du/crossover jump + 15s chin up/ring row hold

4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min

For quality: increasing weight
5 push press + 10 front rack reverse lunges
4 push press + 8 front rack reverse lunges
3 push press + 6 front rack reverse lunges
2 push press + 4 front rack reverse lunges

Between sets 20 Du/crossover jump + 15s chin up/ring row hold