8 min AMRAP
10 wall balls 9kg/6kg
200m row
10 push ups

1 Power Snatch + 1 hang squat snatch
1 Squat snatch + 2 OHS
Back squat 5x3

AMRAP 10 mins
1 man maker
20 sec front plank
2 man maker
20 sec front plank
3 man maker
20 sec front plank
4 man maker
20 sec fron plank
5 man maker
20 sec front plank
6 man maker
….etc

Lepoja

Superset 2
4x
10 bulgarian squats with weights
10 bulgarian squat jumps
-rest 2min between sets-

AMRAP 17 ( Reps )
40 Box Step Ups 24/20"
30 Jumping Pull Ups
5 - 7 - 9 - 11 - 13 .... Power Snatch 47,5/35kg
20 Knees On Ground Push Ups
100 Single Unders

A,
Good Morning 8-8-8, using heaviest weight per set
Single Leg Box Step-up 30-30, using heaviest weight per set
High Bar Close Stance Back Squat 10-10, using heaviest weight per set
Pull-up 1x20, using heaviest weight for the set
Bradford Press 10-10-10, using heaviest weight per set
Single Arm Landmine Muscle Snatch 20-20, using heaviest weight per set

Single Leg Box Step-ups- 2x15 L/15 R
Single Arm Landmine Muscle Snatches- 2x10 L/10 R

B,
Complete as many rounds as possible in 9 mins of:
9 Hang Squat Snatches @52/34kg
6 Alternating Strict Single Leg Crossbody Toes-to-bars
30 Double Unders

Goal: 4+rounds

C,
Tabata Hip Extension Hold
Tabata L Side Plank
Tabata Hollow Hold
Tabata R Side Plank

Complete with 20 secs of work and 10 secs of rest until you complete 4 full rounds.

EMOM 8
1.12-15 jumping squat
2. 5-10/leg bulgarian split squat

-rest 2 min-

EMOM 6
1.10-15 goblet squat
2.10-20 split jump

With continuously running clock, perform the following:

0:00 - 1000/800 m row
5:00 - 50 thrusters 30/25 kg
10:00 - 20 strict pull ups
15:00 - 40/30 cal ski
20:00 - 40 box jump overs (24/20”)
25:00 - 1600 m run / 1200 m assault run / 4000 m bike

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

2 rounds
2:00 cardio machine (easy/mod pace)
30-50 single unders
10+10 single leg RDL @ 7,5-10/10-12.5kg db
10+10 single arm db thruster
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD PREP
2-3 sets
2-3 strict hspu
2-3 c2b pull ups
4-6 thrusters, climb to wod weight
2-3 pull ups
2-3 kipping hspu