2 rounds
1:30 machine
10+10m banded side steps
10+10m banded monster walk
8-10 banded dynamic squat strech
8-10 push up to downdog

then

Barbell warm up
5 snatch grip deadlifts
5 high elbows
5 muscle snatch
5 press behind neck
5 power snatch
5 ohs

then

5 clean deadlifts
5 high elbows
5 hang power clean
5 front squat
5 split jerk

3 sets
10 Single Arm Seated Dumbbell Z Press R/L
10 Dumbbell Hammer curls R/L
10 Single Arm Dumbbell bench press R/L
rest about 2 min and repeat

Emom 15
1) DB Snatches x 8-12 reps
2) Kipping Pull ups x 6-12 reps or strict pull ups x 4-6 reps
3) Suitcase Deadlifts x 10+10 reps @moderate weight

3 rounds
1:00 cardio machine (start easy, finish @ moderate/fast on 3 round)
5 inch worm with push up
10 ring row
5+5 lateral box step ups

Some Overhead and Squat Mobility and
test one round 3-6-9 of wod movements

3 rounds
12-15 kb swings (american)
8-12 Hr push ups
6-8 strict pull ups
3-6 ring dips
rest 2 min

3 rounds for time
10-15 ttb
10-15 calorie ski
5+5 1 arm ohs with dumbbell @ 22,5/15kg.

Gymnastics
Rope climb (legless, normal, lower rope climb)
Käydään köysikiipeämisen tekniikka läpi. varaa pitkät sukat suojaamaan sääriä.
Ring dip (strict / kip / banded)
Test both movements and find what you can do at the moment, how you need to scale things if thats necessary. So, in the future if there is coming ring dips or rope climbing you have idea how to do it.
Lets say test 3-4 sets of ring dips and try rope climbing (legless, normal ones or lower rope climb)
Total time about 30minutes.

A) On the minute for 20min
1. 12 deadlift
2. 9 hang power clean
3. 6 shoulder to overhead
4. Rest

Practice for next week's "DT" workout. Weights 50-60% 1RM c&j. You can start with 50% and increase the weight after rounds.

B) Core
Accumulate 1,5-2min L-sit hold and 2-3min arch hold.

4 rounds;
5 Burpees
10/7 Cal Bike/Ski Sprint
Rest 2:00
- Goal: Very hard effort
- A team of 3 or 4 may share one machine and provide a great cheersquad!

Deadlift against a band
8 x 3 every 60s

• Approx 50% of 1RM
• These are SPEED reps, reset between each pull