A.
EMOM x6:
1.) Jumping Jacks
2.) Air squats
3.) Walk out + Push up
4.) Sit ups
5.) Lunges
6.) Burpees

Mobility:
- Lunge complex
- Shoulders
- Couch stretch
- Pigeon stretch

2-3 rnds:
6 Deadlift
4 Hang Power clean
2 Push jerk

B.
"Double DT"
10 rds:
12 Deadlift
9 Hang Power clean
6 Push jerk

(with a two DB's/KB's)

C.
Midline work:
2-3 rds:
10-15 Hollow rocks
20 Ankle taps
10 Leg rises
10+10 Side plank with a twist

Strength (load)

Overhead squats, 5 sets of 4.
2:30 send-off.

Score: total KG lifted.

Metcon (time)

100 Wallball shots for time.

Timecap: 5 minutes.

Run 50 min

sitten leppäillään.

Power Snatch
Build to a heavy reset triple for the day.
Rest as needed between heavier sets.

5 Rounds For Time:
Run 200m
20m Handstand Walk
14 Pistols

PISTOL options
• Pistols to a Target/With Support (Band/Box)
• Weighted or unweighted Step Back Reverse Lunges
• Weighted or unweighted Box Step ups
(light weight - this is a gymnastic movement)

MAYFLY "Aweful Annie"

100-80-60-40-20
50-40-30-20-10
10-8-6-4-2
Double Under
Abmat sit up
Power Clean@70/47kg

Timecap: 20 mins

4 Rounds for quality, go every 2:30.

1 Rope climb
10 Pistols, alt

30-60 minutes bike
60-90 minutes walk
20-30 minutes Swim
30-40 minutes Jog

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)