Maastaveto nousu "max1" rautaan
Jalkakyykky 3x3x85%
Reverse Hypers 5x8-15
Etuheilautus kahvakuulalla yhteensä 100-150 toistoa

Hang Power Snatch
On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.

“Daily Dozen”
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups

Midline
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds

Penkkipunnerrus 3x3x85%
Kapea penkki @ short 3x8-10 (laske tanko vain "puoleen väliin")
Kulmasoutu 24kg kahvakuulilla vuorotahtiin 3-5 "hapottavaa sarjaa"
Voimapyörä 50-100 toistoa

Alkulämmittely ja mobility

Harjoitellaan käsilläseisontaa

Wod 2 kierrosta 30s/30s
Soutu
Kyykky
Punnerrus
Boxin ylitys
Kaaripito

Loppuvenyttelyt

3 kierrosta aikaa vastaan

30 seinäpallon heittoa
20 rengassoutua /leukaa
10 burpeeta

FT
4 Rounds
50 DU
25 GHD sit ups
20 Wall ball 9/6kg
15 C2B
10 DB squat snatch 22,5/15kg

3x5 Front squat
-60,70,80% of front squat 1RM
-rest 2min between sets

Field Conditioning
2 Mile Warmup Run

Followed By…

7 Sets (On the 3:00):
25 Yard Shuttle
50 Yard Shuttle
100 Yard Sprint

Run from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.

Conditioning
5 Round For Time:
200 Meter Wreck Bag Run (50/35)
50′ Handstand Walk
1 Round of “DT” (155/105)

1 Round of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Assault Bike Conditioning
Males: 27-24-21-18-15 Calories
Females: 24-21-18-15-12 Calories

Rest 1 Minute Between Each Set

AMRAP 12
10 KB Swing
20 BoX Jump
300m row

EMOM 12

1 min : 6 - 10 Dumbbell Triceps Press
2 min : 10 - 15 Strict Hanging Knee Raise