3-4 Sets:
A. Banded Side Plank (60-90 Seconds)
B. 8-12 Single Leg GHD Hip Extensions (Each Leg)
C. Wrist Rolls with Barbell (60-90 Seconds)

*Repeat from 7.23.22 

2-3rounds:
10 snowangel / or banded pull apart
10 GHD hip extension
20-40m D-ball carry

Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg

3 mins rest

AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg

3 mins

AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg

“Open 20.1”
10 rounds for time:
8 Ground to overheads
10 Bar facing burbees

1) KIPPING PULL-UP

A) Max reps kipping pull up
B) 4 sets of Kipping pull up (50-75% from max reps)
(E2MOM)

2) 3-4 Rounds for quality

• 10-20s chin over bar hold
• 20-30s L-Sit Hold
• 30-45s Active hang

*Rest 60-90 between rounds.

3) 12MIN AMRAP

• 3 Devils press
• 6 Burpee over DB
• 12 V-Up

A: Snatch pull + power snatch + hang power snatch up to heavy

B: Squat clean + split jerk + btn split jerk 3x1 @moderate weight, ~70%

C: EMOM 7': Clean&jerk up to heavy, start at the last weight of the clean complex, increase in every minute

3x 12 Ring row (voima)

”2min

1. Power snatch + Hang power snatch 1+2. 10 sets every 90 seconds.
2. Pause overhead squat 6 x 2 climbing.

• Strength: This shorter EMOM should open your hips up and warm up the legs and the core in preparation for the WOD.
• Metcon: Our WOD today should leave you with a good sweat but not be overly taxing on any one muscle group. Breathe, move and give your body some help recovering from the previous two days of training.
• Equipment: Medium weight.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
6 Arms Overhead Squats
8 Wall Slides

C) EMOM 8
Min 1: 40s Lateral Lunges
Min 2: 30s Goblet Wall Sit w. Pulses

D) AMRAP 20
300 Meter Run
20 Russian Twists total
5 KB Windmills each

• Alternatives for Run 300 Row 75 Double Unders 75 High Knees or Penguin Taps 80 KB March

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION
B) WARMUP
As above

C) EMOM 8
As above

D) AMRAP 20
As above but with 5-10/side Tall Kneeling Windmills without weight. Go slow

E) LIZARD POSE
As above

Warm-Up (3 minutes):
Shoulder Stretch (30 seconds)
Russian Twist (30 seconds)
Toe Touches (30 seconds)
Side Reach Stretch (30 seconds)
Jumping Jacks (30 seconds)
Butt Kicks (30 seconds)
1 minute rest

*Set 1 (x2): *
Hip lifts (45 seconds)
15 seconds rest
Criss Cross Bicycle (45 seconds)
15 seconds rest
Windshield Wipers (45 seconds)
15 seconds rest
Plank (45 seconds)
15 seconds rest
Leg Drops (45 seconds)
15 seconds rest
Knee Tuck Lift - Left leg (45 seconds)
15 seconds rest
Knee Tuck Lift - Right leg (45 seconds)
15 seconds rest
Leg Scissors (45 seconds)
15 seconds rest

Set 2 (x2):
Flutter Kicks (45 seconds)
15 seconds rest
Side Plank - Left (45 seconds)
15 seconds rest
Side Plank - Right (45 seconds)
15 seconds rest
Lying Down Heel Touch (45 seconds)
15 seconds rest
Knee over leg raise - Left (45 seconds)
15 seconds rest
Knee over leg raise - Right (45 seconds)
15 seconds rest
Spiderman Plank (45 seconds)
15 seconds rest
Donkey Kick (alternate legs) (45 seconds)
15 seconds rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Child Pose (30 seconds)
Downward dog (30 seconds)
Butterfly Sit (30 seconds)
Toe Touch Hold (30 seconds)
Reclined Body Twist (30 seconds)
Quad Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.