Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 bent over row
12 du's or attempts

Metcon/Metcon-comp(20)
open gym-make up a wod from the week or
5 giant sets
10 curls
10 sh press
10 upright row
10 dips/ring dips
20 cal row or 40 du's

*rest as needed in between rounds

work up to heavy (12)
strict/bench press/bent over row

Finisher
2 min s/a para stretch
2 min hip distraction
100 temp tantrum

EMOM for 4 rounds:
1) Landmine twists
2) Bicycle crunches
3) Oblique heel touches
4) Rest

POWER SNATCH

Every Other Minute on the Minute x 16 Minutes (8 reps):
Mid-Hang Power Snatch + Power Snatch

Build up to a heavy single on the complex.

Post loads to comments.
Exposure 8 of 8

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21 Minutes Not for Rounds:
200′ Single-Arm Front Rack Walk (each arm)
16 Wall-Facing Shoulder Taps (or 4 Wall Walks)

3 Sets
6-8 Single Leg Kettlebell Deadlift/leg
20 Frog Pumps
15sec Single Arm Ring Plank per Arm

• 4 Sets of:
One-Arm KB Z Press 10 reps/side unbroken

1:00 rest
Double KB Front Rack Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Double KB Split Stance RDL 10 reps/side unbroken

1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

• 60 Min of:
Row 500 m @ 60% MHR
Row 500 m @ 70% MHR
Row 500 m @ 80% MHR
Row 500 m @ 90% MHR

Bass Hill
15:00
1 mile

3 rounds for time of:

• 7 bar muscle-ups
• 205-lb. squat clean and jerks, 7 reps

Pystypunnerrus tekniikka /

4 x 12

3-5 rounds here

1. Hill Run (jog) x 20-30 seconds, walk down
2. Arm Circles x 20-30 sec
3. Arm Swings x 20-30 sec
4. Jumping Jacks x 20-30 sec
5. Scapular Jacks x 20-30sec
6. Skips x 10 each leg
7. 2 Shuffles + Turn x 5 each way
8. High Knees + Butt Kickers x 3 each per round x 10 cycles
9. Walking Knee to Chest x 10 each leg
10. Walking Quad Stretch x 10 each leg