Tabata Pull ups
Grab a box and a band, loosen those shoulders. It's going to burn
6 Rounds
STRETCH!!

The Snake
2-3 Minutes at each station then switch

Sled push and pull (weight be determined)

Heavy Farmers carry 70lbs (guys walk very slow and do 15 shrugs at the end)

Backsquat max out (135/95) - (Do as many reps as possible without stopping or pausing)

Power Clean Max out (95-65) - (same as squat)

Double unders

Rope juggles - at least 80

Ring Muscle up Progression

Partner resistant sprints
Finish off the day with partner sprints with resistance

or** 1 Minute boxing shoulder burnout**

AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
...
Add 1 Thruster Each Round

Barbell: 43 / 29 kg

Mobility

• 3-3-3-3-3 of:
BB Jerk
90% 3RM

Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(27)
WRK 7:00 REST 2:00 x3
12 db hang clean
24 db hop overs
12 db push press w/2 sec hold at the top
6-10m shuttle drops(suicide w/body builder at ea turnaround)

Finisher
100 flutters
1:00 min hamstring stretch

2x 20min laadukkaasti 3/min tauko

1)
4min Kone/Juoksu
5+5 Arnold's press
10 Lantionnosto jalat korokkeella
6+6 Yhden jalan mave
5+5 Rengassoutu kierrolla

2)
4min Kone tai juoksu
8 Sammakkovenytystä pumpaten
Submax roikunta
6m 4-osan askelkyykky
10 Kepillä olkapäät

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod 10min amrap
Salin ympäri juoksu
(otm: 1) 3burpee 2)10s Lankku 3)10s kaaripito)

Loppuvenyttelyt

A: Hip power snatch+ hang power snatch+ power snatch moderate weight
B:Double power clean+ split jerk
C: Emom 5’: 4x Cluster @65% of cluster

Sawo Duathlon with Partner
AMRAP 30*
Run 5k both.
Remaining time row max calories. YGIG

4 Rounds For Reps:
3 Minute Max Calorie Row
2 Minute Max Toes to Bar
1 Minute Max Power Snatches 61 / 43 kg

Rest 1 Minute Between Rounds.