1.) 5-15m Handstand walk / Practice
2.) 25-50 DU's
3.) Rest

Metcon
Run 1 Mile then
3 Rounds of:
21-15-9
KB Squat Clean and Jerk
Russian Twist

210-150-90
Jump Rope

WOD
Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps

Warm Up
200 M Run
100 Jump Rope
50 K2C

Muscle
Pull 4x4
Deadlift
Pull Up
T2B

Metcon
21-18-15-12-9-6-3
Ring Row
Sit Up
Ez Curl

100-80-60-40-20
Jump Rope
Toe Taps

E3M for 15min
Back squat x3 @ heavy weight ca 85%
+
5 rounds
2min amrap
Power clean x3 60/40
Amrap ball slam
2min rest

30 minutes Of:
8 Front Squats DBS or KBS @ Heavy
10 Ring Dip
8 Weighted Sit Ups, plate
15/12 Cal. Row
5 Bar MU
Rest Btw. Movements as needed.

Warmup
800m run
3 rds
10 push-ups
10 press 35
10 pistols

WOD:
30 back squats @ 65% 1RM (of 160)
3:39 @ 105

Every rerack -- didnt' rerack
10 HSPU
20 push-ups
30 sit-ups

3x5 pull-ups
Press 70
Squat 170

Lämmittely ja mobility

Painonnosto kepillä

30s työ 30s lepo 3 kierrosta
Pallo olan yli
Burpee
Selän ojennus

Loppuvenyttelyt

Etsi 3 RM mavesta, aikaa 10 min

3 rounds
250m row
10 dumbell seated press
10 pvc pass throughs

Strict press
EMOM x 6
8 reps

AMRAP 4, 8 & 12
10 Hang Power Snatch
25 Deadlift
10 OHS
25 Box Jump
.
30/42,5kg
-> Each amrap starts from the beginning
-> 3 min rest between the amraps!