2-3 min light cardio
1-2 min cobra to downdog pose
1+1 min banded lat strech
1+1 min banded bully
10-20 band pull aparts with 2 sec pause (light) then 5-10 pass throughs

A,
Complete as many rounds as possible in 40 mins of:
Monostructural Cardio, 5 mins
3 rounds of:
Walking Lunge, 15m
15 Plate Ground-to-Overheads, 20/15kg
10 Feet Elevated Push-ups
-- then --
Monostructural Cardio, 3 mins
3 rounds of:
50 Plate Plyo Skiers
15 Plate Squats, 20/15kg
10 L/10 R Plate Wraps, 20/15kg
-- then --
Monostructural Cardio, 1 min
3 rounds of:
Plate Overhead Carry, 20/15kg , 30m
15 Plate Reverse Lunges, 20/15kg
10 Alternating Staggered Push-ups

Monostructural Cardio- Bike, Row, or Jog
Feet Elevated Push-ups/Alternating Staggered Push-ups- on plate

Complete 30-40 mins at a RPE of 6-7/10.

B,
For quality:
3x5 L/5 R Single Arm Weighted Sit-ups, pick load
3x10 L/10 R Front Rack Kettlebell Rotations, pick load
Hip Extension Hold, 3x 30 secs

Shoulder press 10-10-10 reps. Add weight for each set.

With light band :
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then
6 reps of WOD Movements 1 or 2 times before starting wod

Mitä teit?

A,
Every 1 min for 20 mins, alternating between:
3-Position Snatch, pick load
50 Double Unders
3-Position Clean & Jerk, pick load
Handstand Practice, 30 secs

3-Position Snatches/3-Position Clean & Jerks- 60% 1RM
50 Double Unders or Double Under Practice
Handstand Practice- walking, freestanding holds, shoulder taps, etc...

B,
For quality:
Go Outside

Choose something with low intensity you can do outside the gym for 45-60 mins. Hike, ruck, bike, etc...

C,
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

Eilinen/Lepo

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 with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech
then 2 rounds
1:30 cardio machine
7 ohs with barbell
35 single unders
15 plate hops
7 barbell thrusters
then 2 sets to climb for wod weight
5 ohs
15 du
5 thruster
second set should be done with wod weights

For time: “Joker”
1-2-3-4-5-6-7-8-9-10 Toes to bar
10-9-8-7-6-5-4-3-2-1 Deadlifts

5 kierrosta

5 vauhditon pituus
9 box jump
5 varpaat tankoon