3x20-30 sec hand stand wall hold

5x10-30 sec frog stand

Clean&Press Ladder
1->5
5->1
Snatch Ladder
1->5
5->1

3x
5-5 Half Knee Press
10 Goblet Squat + Bicep Curl
20 Glute Bridge

Wod
50-40-30-20-10
American swing
Sit-up
Timecap: 12 mins

Afterparty

Plank
1 min front
1 min side
1 min front
1 min side
1 min front

2-4rounds:
10+10 Db bicep curl
10+10 Db seated press

Alkulämmittely ja mobility

Pystypunnerrus progressio

20-15-10-5
Eturäkki askelkyykky
T2b/K2e

Loppuvenyttelyt

For time: “Fran”
21-15-9 reps
Thruster (43 / 30 kg)
Pull-ups

Lepoa / huoltoa

4 Kierrosta:
Joka toinen alkava minuutti vaihdellen A,B,C,D ja E.

A) Soutu
B) 10 Kasakkakyykky + 5/5 Tuulimylly
C) Pyörä
D) 5 Jeffersson curl + 5/5 Perfect stretch
E) Kelkka

400m run / 500m row / 1000m bike (both)
30 Dumbbell Snatch
30 syncro air squats
3:00 plank hold
30 burpee box step-ups
30 wallballs (same target)
30 syncro sit-ups
200 single unders

Wod for time
50-40-30-20-10
Russian Swing
Sit Up
50-40-30-20-10
Deadlift
Push-Up
50-40-30-20-10
Snatch
Reverse Lunge
Tc: 45 min’
@24/16

Snatch Waves
EMOM12
1) 3 Squat Snatches
2) 2 Squat Snatches
3) 1 Squat Snatch

Add weight after every round
Last round @ 80%