Warm up(10)
3rds
20 jax
15 plyo
10 knee grab

WRK(30)
WRK 5:00 REST 1:00 x5
5 renegade row
10 single arm dumbbell ground to overhead
15 body builders
100m run

Finisher
50 cross crunch
1:00 butterfly stretch

5x500m row rest 1:1

For Time
30 Thrusters

@70/47.5

(8 min cap)

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This will be heavier on the brain than the body.
Do in small sets, start slow and keep a steady pace.

In Teams of 2

AMRAP 20
3x Snatch
6x Overhead squat
12x Bar facing burpee
(35kg/50kg)

’Switch after one full round

5 Rounds for time:
20x 1KB Swing
20x 1KB Push press
TC: 10min

Endurance Athletes Am Session
GP warm up
8 Rounds
:45 Box Jumps or step ups
:45 Slam Balls 20 or 15lb ball
:45 Db Push Press 50/35lbs
:45 Row or Run or Bike Hard pace
each movement gets 15 sec of transition time. Heart rate should be fairly high the whole time.
Finisher: Cool down 1 mile jog or 1600m row

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod 6x2min
6 boxin yli burpee
6 kyykky

Core

Loppuvenyttelyt

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Hang Squat clean
12:00 to build to a heavy 2RM

5min Row/Bike with nose breathing only

Thoracic Flow video

AMRAP 14'
15 Reversed Grip Pull up
15 Deck Squats @16/12kg
15 A squat with KB @16/12kg