3-4 x 6-8

90-120s Rest between sets.

Partner WOD for time:
100 calorie row
90 walking lunges
80 hand release press ups
70 wall balls (9kg)
60 back squat (40kg)
50 push press (40kg)
40 box jumps
30 kettle bell swings (32kg)
20 burpee tuck jump
10 wall walks

7 x (2+1)@60-70%

Snatch deadlift + Hang snatch (under knee)

12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice

Aikaa vastaan

4 x
20 1-käden devils press
10 + 10 1-käden valakyykky
10 sit up käsipaino sylissä

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Käsilläseisontapito tabata + burpee tabata vuorotellen

-Warm Up
5 min AMRAP
10 Double Under (30 Single)
2 T2B (10 Sit up)
10 Air squat
Burgener Warm UP

-Strenght
3x8
Back Squat (90%RM)

-Skill
20 min
1 Power Clean
1 Front Squat
1 Jerk

-Metcon
6 RFT
5 OHS
5 Front Squat
5 Pull UP
200 m Row max effort

-Cash Out
Abs Tabata Mix

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Resisted Nasal Breathing: 15 Breaths.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)