Warm-Up:
- Jump Rope
- Hand Stand Hold
- Hand Stand Walk
- Farmers Carry
- Walking Lunges

WOD #1:
"Diane"
21-15-9
- Dead Lifts
- HSPU

REST 3 MINUTES

WOD #2:
"Annie"
50-40-30-20-10
- DU's
- Sit Ups

120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps

4.Core
EMOM7: abs

Joka alkava 3 min x 3

2 kierrosta
20 Du yritystä + 5 toes to bar, loppuaika lepoa

WOD:
- 4 Minutes Max Reps Bench Press (135#)
- Rest 1 Minute
- 4 Minutes Max Calorie Row
- Rest 1 Minute
- 4 Minutes Max Sit Ups

45 Reps Bench
72 Calories
90 Situps

Eilinen/ Lepo

Box step up 4x10-10
Handstand walk/hold practice

CNJ 5x1
Clean pull 4x2
Front squat 5x4

Warm-Up:
3 Rounds of
- 10 OH Squat w/PVC
- 10 PVC Pass Through
- 10 KB Swings
- 10 Pull Ups

Pre-WOD:
- Find 1RM Snatch
- Find 1RM OH Squat

WOD - 5min AMRAP:
- 10 Burpees
- 10 T2B

3 rounds + 7 Reps.

A.

4rnd x 40” on 20” off di DU

B.
Back Squat:
Set 1 – 5 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 1 rep @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 100%

C.
2 rnd
max rep:
90” di Strict HSPU
Rest 30”
60” di Strict HSPU
Rest 30”
30” di Strict HSPU

D.
3 Rnd
10 KB Sumo Deadlift
10 Ghd back Extensions
10 S. Press
Run 200mt

E.

5 Rnd
10 Burpee Box Jump Over
20/15 Calorie Ski
10 Burpee Box Jump Over
Rest 2”

F.
Workout classe Endurance

The Don

For time:
66 Deadlifts, 110/70 lbs
66 Box Jumps, 24/20 in
66 Kettlebell Swings, 53/35 lbs
66 Knees To Elbows
66 Sit-up (standard)s
66 Pull-ups
66 Thrusters, 55/35 lbs
66 Wall Balls, 20/14 lbs
66 Burpees
66 Double Unders