3 rounds of:
5+5 Pallof presses
15 SDLHP
20 alternating DB snatches
25 KB deadlifts
Rest

3 rounds

10-15 rower hamstrings
60s wall sit hold

*Rest as needed

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 rowing @easy/mod pace
10 reverse lunges
5+5 squat streching + torso rotation
5 push up to downdog pose
5 wb goblet squats
5 wb push press
5 wall ball shots
:30 HS HOLD

Metcon Prep : 1 set

6/8 calories row + 6 wall ball shots + 6/8 calories row + 3-5 shspu

For time
10-20-30-40-50 Cal row
After each set for both person :
15 m Goblet lunge + squat @24/16kg

2 Mins REST

50-40-30-20-10 USA KB swing @24/16kg
After each set for both person :
15 m wheelbarrow

2 Mins REST

50 syncro clapping push up

Total timecap : 35 mins

Mitä teit?

20 min emom
10 c2b
15 prayer press
15 pullup
10 ringdip
Rest

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai
- 30 min palauttava hölkkä sekä venyttelyt

3 Rounds For Quality:
8-12 Strict Pull Ups
10 Barbell Bent Over Rows
Max Reps Barbell Bicep Curls
- Athlete choice on load, but barbell movements with same bb.

5-5-5-5-5

Go every 2:30

A,
A single Supine Plank Hold hold for max time.
Hold for max time OR no longer than 45 secs-1 min

B,
Depth Drops 4x2

Rest as needed between sets.
Depth Drops / Depth Jump

Use this ONLY if you were able to get 15+ reps of the goblet squat with 1/2 your bwt.

C,
Every 3 mins for 12 mins do:
2 Rope Climbs
8 Deadlifts, 65% 1RM
12 Kettlebell See-Saw Press, 16/12kg
Recovery Bike or Row between sets and Complete at RPE 6-7/10.

D,
For distance:
Monostructural Cardio: 1x 20 mins