Lets get your brain and your body working together!

1. hollow Deadbug x 10/ side (keep tailbone off floor, ribs and hips glued together)

2. add 5-10# weight to hands if doable with good form

3. Axis crawl x10/ direction

4. SA SL Straight arm Plank x 30s per side

10 minutes NOT AN AMRAP
slow and controlled through your axis crawls and dead bugs is going to work you harder and help you #bebetter

12 minutes

Partner WOD

For time:

50 Partner Pushups
75 Med Ball Situps
Run around the box
50 Power Cleans 60/40kg
75 Deadlifts 80/50kg
Run
50 Goblet Squats 32/24kg
75 KB Swings 32/24kg
Run
50 Burpee over partner (partner in plank)
75 Wall Balls

Five rounds:

Bench press x 5
Row 250m

Rest 90s

In teams of two, with only one partner working at a time*, complete:

100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run

*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

Mave
5 x 5 70-75%

• kulmasoutu 3 x 5

Hollow rocks x 50
Penguins x 50 per side
Hollow body flutter kick x 50 per side
SA Plank x20s per arm

40,30,20,10,5,1
Plank remains 20s

If finished early, bonus 0.12 run for time

15 min cap
20 min

“Grippy”

Buy in 30KBS 24/16
2 hang squat cleans 70/50
5 pull ups
5 push ups
5 air squats
4 hang squat cleans 70/50
5 pull ups
5 push ups
5 airs squats
6 hang squat cleans 70/50
5 pull ups
5 push ups
5 air squats
8 hang squat cleans 70/50
5 pull ups
5 push ups
5 air squats
Cash out 400m run

Barbell back rack position 4 x 10/

superset with

scissor jump 4 x 10/

superset with

torsion control from beast 4 point beast position 4 x 10/ (1s pause at top of each rep) focus on keeping as solid as possible. no lateral shift

3.5 min sets
20 min

A.
Every 4 minutes, for 20 minutes (5 sets):
Back Squat @ 20X2
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%

For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.
Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….

A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 4-6 reps
*Use heavy dumbbells or a barbell.
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
10 Burpees Over the Barbell

C1: External Rotation DB 8-10r@10% CG Bench x 3

C2: Powel Raise 8-10r@10% CG Bench x 3

(är 10% av CG Bench för tungt, hitta vikt där det fungerar att utföra momentet korrekt och kontrollerat)