Every beginning 3 min x 4

Dual Kb/db reverse front rack lunge 12-18

Single arm bent over row 8+8

Wod
14 min amrap
400m run
20 Plate Gtoh
200m jog or walk (recover)
400m run
20 Plate Thruster
200m jog (recover)

OTM12
Odd: 6-12 hspu
Even: 6-12 pull up

Bench press 5x5 reps, then max reps @ 80%

60s. ON, 30s. OFF for 18 mins
1.split jumps
2.one leg V-up
3.KBS
4.push up

Back squat 5x5 reps, then max reps @ 80%

”Momma’s lil’ war machine” without running
3 rounds for time:
500m Row
10 Squat cleans
20 Pullups
30 Box jumps

3 kierrosta

rintaranka
5 hindu punnerrus
10/10 ylävartalo kierto
lonkka
30sek per puoli Kööpenhamina pito

140 min
Warm up for 20 min

1.BFLY/CTB
A. E2MOM10: 10 butterfly pull up

B. EMOM8: 4 kipping CTB

2.WL
A. 4 x 2 Clean + 2 Jerk
x 75-80 % / 1 rep in the tank
- New set every 3 minutes

B. Power clean
5-4-3-2-1
Power clean x 85 % (drop and go)
* After each set do: 8 Bar facing burpees
- 57.5 kg
- 7.33

3.Metcon
EMOM3
20 DU + 10 Power snatch x 50-55 % - 22.5 kg
EMOM3
20 DU + 8 Power snatch x 55-60 % - 25 kg + 10 DU
EMOM3
20 DU + 6 Power snatch x 60-65 % - 25 kg + 10 DU
No rest between EMOM's

4.Core
- Not done

• 2min. Bike

• 2x
  4-6 Walk Out + Push up
  6-8 Reverse lunge w/ stretch
  6-8 Ring row

• 1min. Bike

• 2x
  6-8 Deadlift
  6-8 Muscle clean
  6-8 Front squat

• Mobility...

• Work on:
  Squat clean / Ring Muscle up

WOD
21-15-9
thruster
V-up/tuck crunch
burpee