5min of animal walks
(gymnastics)

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2 rounds:
5+5 KB windmills
10 Banded good mornings
5+5 KB bottom-up press
10 Kangaroo squats

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2 rounds of banded shoulder
flow

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds of :
1:30 cardio machine @easy/mod pace
5+5 squat strech
5 push up to downdog pose
5 goblet squats
5 goblet hold press
5 goblet hold thrusters
5 burpee box step overs

SET A I 4 rounds
6 deficit sumo deadlift
6+6 half kneeling rot.

SET B I 3 rounds
8 cyclist squat
15-20s copenhagen plank lift hold / per side
4-6 dragon flag

12 x 30s on / 15s off:
1) 1-leg box squat R
2) 1-leg box squat L
3) starfish plank leg lift R
4) starfish plank leg lift L

For time

• 15-12-9 strict handstand push-ups
• Then, 15-12-9 strict ring dips
• Then, 15-12-9 push-ups

*Complete 21 sit-ups after each set

1.) 5-15m Handstand walk / Practice
2.) 25-50 DU's
3.) Rest

145 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 15

2.WL
A. Clean complex
4 x 2 Clean + 2 Jerk
x 70-75 % / 2 reps in the tank
- 50 50 52.5 52.5
- New set every 3 minutes

B. Power clean
2 Power clean x 70 % 47.5
2 High box jump*
2 Power clean x 75 % 50
2 High box jump
2 Power clean x 80 % 55
2 High box jump
2 Power clean x 85 % 57.5
2 High box jump
2 Power clean x 90 % 60
2 High box jump

3.Metcon
Barbell cycling efficiency
For time:
20 STOH 30 kg
20 Wall ball
16 STOH 35 kg
20 Wall ball
12 STOH 45 kg > 40
20 Wall ball
8 STOH 50 kg > 45
20 Wall ball
4 STOH 60 kg > 50
20 Wall ball
Time: 12.02
(Time cap was 12 minutes)

4.Accessory
- Not done

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

RCVR(30)
walk, jog, bike, stretch

Finisher
Stretch

In Teams of 4

AMRAP 6:
Buy in:
2 x 7 wheelbarrel walk
Then:
- single arm devil's press ( Teams has 2 dumbells, two work and two rest, 10 reps is max by one athlete and then must change athlete). Dumbells 15kg/22,5kg

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- pull ups ( two work and two rest, 10 reps is max by one athlete and then must change athlete, banded pull ups are allowed)

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- Back squats ( two work and two rest, 10 reps is max by one athlete and then must change athlete, teams has 2 barbells, weights are 40kg/60kg)

Score: Total Reps

Rest 2min

AMRAP 6:
Buy in:
2 x 7m wheelbarrel walk
Then:
- Knee rises (two work and two rest, 10 reps is max by one athlete and then must change athlete)

Score: Total Reps

0-15
6 rounds
9 Thruster @50/35kg
15 C2B/PU

On 15-20
max meters Row

On 25
6 rounds
12 DB snatch @22,5/15kg
12 HSPU

Partner switch at every round!