• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

AMRAP 20mins with a partner:
400 Meter Run / 500m Row
*Max Reps of:
20 Walking Lunges
20 Power Snatch (35/25kg)

*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
- Rx+: 42.5/30kg

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

500m row
20 db snatch 22,5/15kg
500m row
15 db ohs
500m row
10 devils press
500m row
15 db ohs
500m row
20 db snatch
500m row

Ulkoilua

Tabata bike or row

Core strength
5 rounds
30 bicycle crunches
0:30 plank
Rest 1:00

WOD
8 RFT
5 burpees
10 push ups
15 squats

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing - 20 breaths x 3

A) In 10' find 1rm complex
1 pc + 1fs + 1pj
B) In 5'
21 hpc
21 fs
21 pj
Max burpee
Rest 3'
B1) In 5'
15 hpc
15 fs
15 pj
Max lat bb burpee
Rest 3'
B2) In 5'
9 hpc
9 fs
9 pj
Max hr lat bb burpee
Bb@ 40/20 50/25 60/30

For time: “Marco”
3 rounds of
21 Pullups
15 HSPU
9 Thrusters

12' AMRAP

6 OHS 60/40

3 D ball shouldering 60/40