In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

1 Round :

1000m Row
30m Handstand Walk

2 Round :

500m Row
15 m Handstand Walk

3 Round :

250m Row
10m Handstand Walk

TC 15

Meikäläisen synttäriwodi :)

FOR TIME:
26 db hang power cleans @2x22/14kg
26 box jumps
26 wall balls @9/6kg
26 box jumps
26 toes to bars
26 box jumps
26 db thrusters @2x22/14kg
26 box jumps
26 cal bike/row
26 box jumps

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

A,
For quality:
Yoke Carry, pick load, 5x 15m
Sled Drag, pick load, 5x 15m

Heavy.

Superset movements if you like.

B,
Teams of 2 - for time:
100 Box Jump Overs, 60/50cm
70 Toes-to-bars
70 Back Squats,84/57kg
400 Double Unders

Partners work together to accumulate the work in any order they want.
Goal
Sub 18 mins.

C,
3 rounds for quality of:
12 Barbell Hip Thrusts, pick load
15 GHD Plate Muscle Snatches, pick load
35 Seated Mini Band Leg Curls

Barbell Hip Thrusts- moderate / heavy weight

Rest as needed between rounds.

WU
2rds
8x goblet squat
4+4 one arm KB swing
8x burpee
+
2rds
7x thruster
7x V-up/tuck crunch

“Linda” without Deadlifts
10-9-8-7-6-5-4-3-2-1
Bench presses (bodyweight)
Cleans (3/4 bodyweight)

A,
Block Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Pheezy"
3 rounds for time of:
5 Front Squats @75/50kg
18 Pull-ups
5 Deadlifts @102/70kg
18 Toes-to-bars
5 Push Jerks @75/50kg
18 Hand Release Push-ups
goal: sub 12 mins

C,
For quality:
3x10 Back extension, pick load
3x10 Banded Pull Throughs
Arms Overhead Split Lunge Hold, 3x L 30 secs/R 30 secs

10 rounds for time :

7 Bar facing Burpees
5 Push Jerks 60/42,5kg
30 Double Unders

( 12 - 20 )

B) On the minute for 4 rounds
1. 5 strict chin-up with 2s pause on top
2. 6-8/side alternating top down DB shoulder press
3. Rest

C) Core 3 rounds
30s russian twist
30s hip lift
30s rest