Warmup
500m row
3 rds
10 goodmornings (35)
10 GHD back extensions
10 med ball cleans (14)

Donny
21-15-9-9-15-21
Deadlift (135)
Burpees

15:04 Rx

800m run
10 snatches (75% BW = did 65)
20 HSPU (did on box)
30 back squats (75% BW = did 85)
40 box jumps (20)
50 burpees
800m run
24:15

AMRAP

Juoksu 100m
4 leuka
4 + 4 käsipaino tempaus
4 Käsipaino yli burbee
4 kyykky
4 Rinnalleveto + työntö

KUULA KUNTOPIIRI
1. Russian heiluri raskaalla kuulalla
2. Kuulan siirto sivulle lankussa
3. Maljakyykky
4. Rive + Työntö
5. Burpee
6. Huili 1 min

Työaika 45-50 sek./liike, nopeahkot vaihdot liikkeestä toiseen. 6:s minuutti kokonaan huilia.
6 kierrosta, yhteensä 36min

WU:
25 jumping jacks
2 rds
10 pushups
10 situps
10 squats

Strength:
Bench
5x45: 55
5x45: 55
5x75: 85
5x85: 95
3x90: 100
2x90: 100

WOD:
Run 800m
Hold plank 1 min
run 800m
Hold squat 1 min
run 800m
hold L-sit 1 min (did knees up)
15:15

Gymnastics for quality
30min

BEGINNER
Wall kickup + negative HSPU

INTERMEDIATE
HSPU progression and cycling

ADVANCE
1x1m free handstand + HSPU

WOD
40 sec work/20 sec rest (16min)

4 rounds of
- High box jumps
- HSPU
- Backroll to pistol squat
- Wall walk/HSW/ free handstand

WU:
400m run
2 rds
10 PVC passovers
20m spiderman walk
2 wall walks
20m jumping walking lunges

WOD:
Angie
100 pullups (black band kipping)
100 pushups
100 situps
100 squats

21:03

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Behind-the-neck snatch grip push presses
5 Hang power snatches w/ pause in receiving position before standing up
+
Build to workout weight on power snatch
* Few short sets of box jump overs, wall balls and burpees over the rower between sets
+
@ workout weight
10/7 (cal) Air bike
5 Power snatches
5 Box jump overs
15/12 (cal) Row
5 Burpees over the rower
10 Wall balls

EMOM 6 @ increasing pace
1) Row
2) Air bike
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 V-ups
10 Handstand shoulder shrugs
+
2 Rounds
8 DB strict presses @ light
5 Prone PPT pulses & hold last rep (10-sec)
3-5 Pike compression slides
10m Seal walk
+
Build to workout weight for both lunges
Practice a few sets of toes-to-bars, HSPU variations and GHD sit-ups between weights.
+
@ workout weight
6 Toes-to-bars
8 FR walking lunges
4 Strict HSPU
8 GHD sit-ups
8 BR walking lunges
2 Wall-facing HSPU

EMOM x 15 mins
Min 1: 15/12 Machine Cals
Min 2: 12-15 Plate GTOH @20/15
Min 3: 8-10 Up-Down
Min 4: 10 KB DL + 10 KB Swing @24/16
Min 5: Rest

EMOM x 15 mins
Min 1: 15/12 Machine Cals
Min 2: 12-15 Plate Sit Up
Min 3: 30-50 DU
Min 4: 5x (1 KB Goblet Squat + 1/1 KB Reverse Lunges)
Min 5: Rest