5RFQ
30sec Active Hang
30sec High Plank
20 Banded Reverse Fly
20 Lateral Raises (light)
Rest 2 Minutes

WOD

In Teams of 3:

5 rounds for time:

1000m row
30 alternating dumbbell snatch 22.5/15kg
30 Burpees

Dynamic Shoulder Press
12x2r @ 50%
30s. Recovery

3x8/8 180° Landmine twists

pistol squat!

Warm up:
1' su 1' juming jack 3x
10 DU 10 juming with knee
10 squat 10 jumping with foot

10 squat progression
5 ' streching

Alkulämmittely ja mobility

Voima: takakyykky ja leuat

Wod: 21-15-9
Seinäpallo
Punnerrus

Core

Loppuvenyttelyt

Weighted pull ups and ring dips:

x10-9-8-7-6-5-4-3-2-1

(+10kg vest / not for time)

D.
Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds

Optional Additional Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Run 600 Meters @ 85-90% effort
Walk 200 Meters

C.
Complete 12 minutes of:
40-Yard Sled Push (heavy)
40-Yard Farmer’s Carry (heavy)

Intention here is constant movement for the 12 minutes. Don’t make the loads so heavy that you cannot continue to grind…but don’t make them so light that you are sprinting and so gassed that you have to break.