A,
Concentric Back Squat 1x1
Concentric means that you will be starting this lift from the BOTTOM of the rep. Hip crease should be below the knee and you should be in a solid “bottom” position in the squat.

Use the heaviest weight you can for the set.

Find a heavy single for the day in 20 mins.

B,
6 rounds for time of:
18/15 assault Bike Calories
3 Rope Climbs

Goal: sub 12 mins

C,
Optional
For distance:
Ruck: 1x 60 mins @ 12/9kg

Find a trail and get outside.

Rest Day, active recovery and mobility.

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Partner WOD

A,
Partner 1 starts with Odd min, partner 2 with even min!

EMOM 12 ( 45”ON/15” OFF)
Odd min: 10 Double KB russian swing + AMRAP thruster @20/12kg
Even min: 10 T2b + AMRAP target burpee
Score total reps of thruster+burpee/team

2 mins REST

EMOM 10 ( 45”ON/15” OFF)
Odd min : 8 double KB snatch + AMRAP Du
Even min : 8 box jump + amrap air squat on top
Score: total reps of squat and Du/team

2 mins rest

EMOM 8 mins ( 45”ON/15”OFF)
Odd : 8 push up + amrap Kb renegade row
Even : 8 V-up + amrap jumping lunges
Score: total reps of ren. Row and lunges/team

EMOM 18
1.12-20 split jump
2.8-15 burpee
3.10-20 KBS

WU
3rds
10x KB/DB swing
10x air squat
5+5 push press
10x sit up
5+5 hang power clean

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(20)
Every minute on the minute for 20 minutes complete the following:

Even minute-100m run + 5 body saw
Odd minute-4 single arm devil's press

Finisher
30 kneeling crunch
1:00 butterfly stretch

Lepoja/ulkoilu, kevyttä juoksua

OPTIONAL COOL DOWN
2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets-

Wod
6 min Emom
5 Tng power clean and push jerk 55-65%