Skills in 20 min
Tgu 1-1 / 5x
@find the heaviest weight to quality

Wod for time
Each side until 4 rep/ movements
1 x one hand swing
1 x snatch
1 x clean
1 x front squat
1 x press
1 x reverse oh lunge

Plank
3 x 1 min /front,left side,right side/

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

Time Cap: 35 Minutes

Taitoharjoittelu 20 min MU/Kipping/HS

Kondis (RPE 6)

1.Ring Muscle Up x 6 (RPE 6)
2. Walking lunges x 12 o/v
3. Kipping 30s
4. Dip x 6 (Rpe 6) + deep dip hold x 10s
5. Hollow body rocks x 20

AMRAP 18 min

Partner WOD

AMRAP 10
250m row each person
20 Kb USA swing each person @24/16kg
250m row each person
20m/arm Kb overhead carry each person@24/16kg

3 mins Rest

AMRAP 10
8 Burpee over rower each person
16 Cal row each person
8 KB squat clean each person @24/16kg
16 V -up each person

3 mins Rest

In 10 mins (Split as You wish)
Complete the following :
200 Double under
140 Bodyweight lunge (total reps)
70 Push up
35 cal row
Remaining time : Max rep rope climb

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
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds of :
1:00 row@easy/mod pace
1:00 ski erg @easy/mod pace
50 single unders
10 wall squats
10 ring row
:30 HS HOLD
then
1 round with barbell
7 front squats + 7 ohs + 7 thrusters and 15 double unders
1 round

4 front squat + 4 ohs + 4 thrusters @wod weight and 15 double unders

TEAM OF 2
COMPETE AGAINST YOUR TEAMMATE
FROM 0' TO 5'
BOTH ATHLETE SET THEIR TIME TO BEAT
2 ROUND
10 BURPEES
10 DOUBLE DB FRONT SQUAT 22.5/15 -15/10
10 KB A.SWING 32/24-24/16
FROM 5' TO 7' REST
FROM 7' TO 12
BOTH ATHLETE TRY TO BEAT THE EATCHOTHER TIMES
FROM 12' TO 14' REST
FROM 14' TO 16'
BOTH ATHLETE SET THE REPS TO BEAT
MAX WALLBALLS
FROM 16' TO 18' REST
FROM 18' TO 20'
BOTH ATHLETE TRY TO BEAT EATCHOTHER MAX REPS

Ev2MOM OHS 5x5 @105,110,115,120,125#
Strict Pull-ups 15x2 reps

DB rows with twist
Ring Rows ss BB rows

3 rounds:
15 Devils Press w/25s
300m Run
15 BBJ
300m run
15 Burpee Pullups
Rest 3min
Times: 7:46, 7:43, 6:57

2-3 min light cardio
1+1 min forearms smash with barbell (barbell on rack on chest "high")
1+1 min tricep smash with barbell (barbell on rack)
1-2 min chest/bicep strech (hold from bar) eli mene "räkin läpi ja ota tangosta kiinni ja nojaa eteenpäin)
samalla tavalla jos avaisit rintakehää laittamalla kädet ristiin selän takana ja venyttäisit kädet suoraksi ja sitä
kautta rintakehään auki.

With a partner,
AMRAP 20:00
7 Hang Power Cleans @60/43kg
7 Front Squats @60/43kg
21 double under
*One athlete completes a full round at a time

Front rack reverse lunge
Build up to heavy 8 reps (4/4) in 5-6 sets
- alternating legs