20 - 30 Minutes of :

13 min Easy Ergo / Jog / Walk
20 Scorpion
1:00 + 1:00 Banded Lat Stretch
1:00 Samson Walk
10 Down Dog
5-10 min Easy Ergo / Jog / Walk

A)
Single Leg Box Jump 1 to 2
6 x 1ea; go EMOM
- Stack plates as a target if regular box height is too high
- Start on one foot, land with both feet on the box

B)
Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
- Use a 10-20kg plate to elevate front foot.

In teams of 3, 30 AMRAP, one works at a time:

21 sandbag/slamball over shoulder or C&J 60/45
18 devils presses
15 box over steps with DB`s
12 synchro burpees

RX´d: 2x22,5/15

15 min for skills:

5-7 reps lowbar hang, butt on wallball leg raises to bar
10 kip swings + 5 kipping knee raises
5-7 knees to elbows
5-7 knees to elbows with kick to bar

Bar Muscle up

Wod
Treeni:
For Time
600m-400m-200m Run
30-20-10 Burpee

Hiki:
12 min amrap
200m run
10 Burpee

AMRAP 18:

500 Meter Row / 400 Meter Run
30 Push Press 40/30kg
100 Double Unders
500 Meter Row / 400 Meter Run
30 Front Squats 40/30kg
100 Double Unders
500 Meter Row / 400 Meter Run
30 Thrusters 40/30kg
100 Double Unders

*Score = Rounds + Reps

Light Option

EMOM20

100-200m Run/ Row
10-12 Push Press
20-40 DU / 30-40 singles
5-10 Thruster
Rest

Deadlift
Build to a heavy triple in 6-8 sets. Rest 3:00 between heavier sets
- These are NOT Touch N' Go, drop and reset between each rep

3 Rounds For Time:

7 Power Snatch 55/40kg
7 Toes To Bar
20 Double Unders

TC 10

EMOM x 5:00
20 Band Resisted Russian Swings
- Goal: Consistent performance each interval.

4min AMRAP

15 KK-heilautusta
10 Burpeeta (käsien irrotus)