Warm Up:
3:00 Flow (group leader calls it out as they go)
:20 Plank Shoulder Taps
:20 Plank
:20 Low Plank
:20 Inchworm Hold
:20 Side Plank
:20 Switch
:20 Rev Stationary Lunges
:20 BSE
:20 Alt Lateral Lunges

5 Rounds
:30 Squat Hold
:30 Inchworms (walk hands out from Squat Hold, then keep feet planted after :30 and walk back to Squat hold. Always keep feet in same position)

3:00 Kneeling Compass (4 position Stationary Lunge Rotation)

"Bring Sally Up" w Air Squats

Pallof Series
5 x 10 ea dir
10 Press, 10 Twist ea dir, 10 SA Row ea arm = 1 set
- 5 SA KB Sots Presses ea side / Set
- 10 Handstand Shoulder Taps / Set

Metcon: For Time
50 Burpees
-10 Air Squats EMOM

Total 120min
A. WU 500m row, 2 rounds: 10 lunges, 10 air squat, 20 abs, 20 backs
mobility

B. Olympics, Jyrkin tunti
BWU
1. Tempaus samoille jaloille 3x20 3x20 3x25 3x27.5 2x30 32.5 35 yli 35 eteen 35
2. Rinnalleveto, x 2 3x25 2x35 2x40 2x45 2x50 52.5 eteen
3. HBBS
4. FS 5x40 5x45 5x45 5x45
5. Ojentajapunnerrus niskantakaa seisten voimatangolla
4x12x10kg

C. Post WO 500m row

Accessory work- 10 min T.C
In partners
Accumulate 60 snatch balance either drop or heaving start around 50% of your snatch and build when good form is maintained by both.

Wod “partner macho man”
20 mins eve and odd Emom
Partner 1: 3 power clean/3 front squat/3 STOH@70/50
Partner 2: 10 Burpees

Wod: 3-2-1 go... partner one performs macho man and stops , partner 2 performs 10 burpees and stops. Next minute, partner 1 performs 10 burpees and stops, partner 2 performs macho man and stops. Keep alternating until you hit 20 mins.

Muscle
Front Squat
Pull Through
T2B

Metcon
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

FWod
1200 M ROW
100 AIR SQUATS
800 M RUN
50 DOUBLE UNDERS
25 TOES 2 BAR

RestDay!

AMRAP 20
Teams of two:

30 one arm devil´s press (split reps anyhow)
40 partner abmat sit up (with medball)
50 one arm DB hang C&J (split reps anyhow)
60 jumping squat (with medball, split reps anyhow)
300m run with medball (both)

6 burpee box jump overs
10 DB's push presses
10 plate squats

Strength :
1A-5 mins to build upto 70% of your 1rm C&J
1B- 8 min Emom performing 1 rep and building weight each round.

Wod: “Bradshaw” 10RFT
3 HSPU
6 DL@100/70
12 pull ups
24 DUs

Wod: a chance for you to flow through a hero Wod at a fast pace, aim to be completing rounds in around 90 secs

50 DL w/DB or KB
50 Jump Over Object
50 Hang Power Clean w/DB or KB
50 Jump Over Object
50 Front Squat w/DB or KB
50 Jump Over Object
50 S2OH w/DB or KB
jaa toistot tasaisesti kummallekin kädelle

skaalattu
Välineellä 20 reps
Hyppy yli 10 reps

WU
Flow 2, pakarat ja alaselkä

8-10min
10 Swing
10 Goblet or Front Squat kb/db
10 S2Oh