For time:
24 box jump overs
24 double KB front rack lunges
24 burpee box jump overs
24 double KB deadlifts
24 box jump overs

Rx: 2x32/24kg

TC:15min

Warm up
3 rounds
1:00 jog/light run/ run or ab add speed each round
5+5 lateral box step ups
5 burpee box jumps
10 scap pull ups
5 kip to swing
5+5 single arm ring row
then wod prep
test 1-2 rope climbs

30mins work:
60m Farmer Carry - AHAP
60m Sledpush - AHAP
60m DB Walking Lunges - Moderate weight
20 D-Ball, Stone or Sandbag to Shoulder

• Do in any order and split as needed.
• Once you have completed one round of each, start the next round and just continue working for 30mins

Banded Triceps Complex - AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.

Foam Roll Lats x 60s each side

Warm up
With Air Bike OR ROWER
3 sets of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
then some band work for shoulders/glutes as we used to do.
then

3 rounds, starting with barbell and 3rd round with wod weights
5 hang power cleans
2 bar facing burpees
5 front squats
2 bar facing burpees
5 STOH

Alkulämmittely ja mobility

Voima: takakyykky ja leuat

Wod: 21-15-9
Seinäpallo
Punnerrus

Core

Loppuvenyttelyt

Choose ONE of the following sports:
Swim 60:00 TT
Bike 60:00 TT
Run 60:00 TT
Row 60:00 TT

5 rounds for time of

• 50 double-unders
• 15 box jumps
• 1 shuttle sprint (5 yards, 10 yards, 15 yards)
• Rest 2 minutes

♀ 20-in. box ♂ 24-in. box

• 14 Min AMRAP of:
Ring Muscle Ups 7/5 reps
MB Wall Ball (9/6Kg) 50 reps
Double Unders 100 reps

5 Minutes of Parasympathetic Breathing