Pec mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:

Pull up x5
Box jump x10
K2E x15

EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

3 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5

A: A: Halt snatch pull + Hang power snatch + power snatch
B: Hip squat clen + squat clean + power jerk
C:Every 30sec.Double snatch pull 6x @95 % of max snatch

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

For time

• 800/1,000-meter row
• 150-foot handstand walk

5 rounds for time of:

Row 15 Kcal
Shoulder to overhead x12 UNBROKEN
Toes to bar / Inf. abs x9

*Find the appropriate load for Shoulder to Overhead. The bar rests only in the front rack. If you drop the bar, the counting starts from 0 again.)

Optional Easy Pace Cardio
Perform 30-45 min very light pace cardio work by bike, ski, jog, sauvakävely, koiran kanssa..

Perform 2-3 mobility/streching drills to lower and upperbody!

5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks 23 / 16 kg

Rest 4 Minutes Between Rounds.

AMRAP 1:30 x 10 Sets:
250/200 Meter Row
Max Muscle-ups

Rest 30 Seconds After Each Round

Sets 1, 3, 5, 7, & 9: Ring Muscle-ups
Sets 2, 4, 6, 8, & 10: Bar Muscle-ups