WU
2rds
8x goblet squat
4+4 one arm KB swing
8x burpee
+
2rds
7x thruster
7x V-up/tuck crunch

Warm up
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 just bodyweight
15 hip bridges
10+10 birddogs
5 dynamic squat streches
Workout Warm Up
3 sets
:45 bike + :45 ski erg (increase intensity each round)
10m inch worm
5 burpees
10 goblet hold kb thrusters @light/mod kettlebell
then workout prep
5 ghd sit ups
5 wall ball shots
5 box jump overs

Every 5 minutes, for 30 minutes (6 sets) for times:
250m run
6 MU/C2B
12 pistol squat
12 GHD
12 m HS walk/Wall walk

7 sets of:
60s Plank hold
30s Rest

Then 50 AMSU

Max reps ttb

A,
Every 1 min for 15 mins, alternating between:
5 Strict Ring Muscle-ups
4x 1 Power Clean + 1 Front Squat + 1 Push Jerks, pick load
5 Box Jumps

1 Power Clean + 1 Front Squat + 1 Push Jerks- 50-60% 1RM Power Clean & Jerk

Athlete chooses the height on the box jump. It should be high but something you can confidently get all 5 done within 45 secs and with no misses on any round.

B,
Sled Push 1-1-1, using heaviest weight per set, specify distance in notes
Reverse Sled Drag 1-1-1, using heaviest weight per set, specify distance in notes

Sled Push- 3x 30m
Reverse Sled Drag- 3x 30m

Rest 1 min between sets.

5 Rounds For Time
400 Meter Run
30 GHD Sit-ups (40"/37")
15 Deadlifts 113 / 75 kg

Time Cap: 35 Minutes

Warm up
3 rounds
1:00 bike / air bike (increase pace each min)
10 alt leg bodyweight RDL
10 walking lunges
10 alt leg v-ups
10 scap pull ups
:20-30 HS HOLD

Skill / Wod prep
Kip to swings, Kipping Pull up/C2B , Bar MU
Front rack walking lunges with 2 db/kb's @15/22,5 or 16/24 kg
Practise HS Walking for 5 minutes to get confidence on
or test 2-3 perfect body control wall walks

RestDay!