Jumping Squat: 10 rep
Mt.Climb: 10 rep
Burpees: 10 rep
Plank: 20 sec
Step up: 10 rep
(Before going to the next workout, take a 20 seconds break)
E-Shane will do 2 sets

Warm Up
3 rounds
40s easy -> 20s moderate -> 10s fast with ROWER
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 scap pull ups
3 burpee pull ups

Workout prep, climb to workout weight with 2 smaller weights on lunges and then test 1 round
with wod weights.
3 sets total :
6 farmers hold lunge walking steps + 2-4 c2b or 1-2 bar mu's

Warm Up
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 row @easy/mod pace
1:00 ski @easy/mod pace
5 push up to downdog
5 hr push ups
10 scap pull ups
10 kipping
10 barbell bench press (tempo slowly down, fast up)

8 minute play time with HS walk

Warm Up

Foam Rolling about 10 minutes, get body ready for work!
Warm up with Air bike
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

then 3 sets of
4 burpee box step overs
8+8 suitcase deadlifts, increase weight
then 1 set
2 burpee box get overs @120cm
2 sandbag over shoulder

5RFT

500/450m Row
15 Snatch 35/25kg
15-12-9-6-3 C2B

4 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30

5min amrap
8 Deadlift 90/60kg
8 T2b
Rest 5min
For time:
40 Deadlift 90/60kg
40 T2b

• Valitse maastaveto paino niin, että ensimmäisessä osiossa pystyt tekemään 1-2 osassa sekä toisessa 3-5 osassa vedot. Noin 50% maksimista.
• T2b kannattaa tehdä osissa heti alusta lähtien. Skaalaa rohkeasti polvennostoihin, jotta intensiteetti pysyy harjoituksessa.
• Merkkaa tulokseksi aika toisesta osiosta ja kommenttikenttään toistot ensimmäisestä osiosta.

WU
3rds
10x air squat
10x sit up
5+5 DB/KB push press
5x burpee

A: Drop snatch + 2x snatch balance up to heavy
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy