Lepoa / huoltoa

WU
2rds
10x KB/DB swing
10x burpee
+
2rds
5x KB/DB thruster
3+3 KB/DB hang clean

• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up / down dog
  5+5 Side squat
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 2 rds:
  6-8 Deadlift
  6-8 Front squat
  6-8 Front rack Reverse lunge

• Mobility...

• Work on: Front squat

A,
Block Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds for time of:
16 Box Plyo Skiers @60/50cm
5 Strict Handstand Push-ups
3 Hang Squat Cleans 102/70kg
1 Rope Climb
Goal: sub 15 mins

C,
Midline
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bar- unbroken sets

If you drop from the bar it's an additional 50 single under penalty. Pick up the set where you left off if you do drop.

D,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

EMOMx 10
Min 1: bike easy pace
Min 2: row easy pace

Barbell warm up
Build to starting weight for complex

Warm up WOD
3 Front Squats @95/65lbs
5 TTB
3 Thrusters @95/65lbs

3 Front Squats @95/65lbs
5 C2B
3 Thrusters @95/65lbs

3 Front Squats @95/65lbs
5 BMU
3 Thrusters @95/65lbs

In Pairs complete;
1600m Run (Löyly and back together)
200 DB Snatch
100 burpee over db sideways
50 T2B
1600m Run

Run together but YGIG on everything else. Enjoy, this is a long fun partner workout.

I would definitely wear running trainers for the workout.

Time Cap 38 Mins

3rds
box step up x 14
rest 90s
Alt. Leg raise x 12-16
rest 90s

12 min AMRAP
12 DU
120 m 1 arm Kettle bell farmer walk (12 kg/ 8 kg)
12 sit up

Banded Pull-throughs: 3 x 30-40. Rest 30s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3-5 rounds for quality:
20m Double DB Walking Lunges (pick load)
Max hold Copenhagen Plank L+R
- Rest as needed