EVERY 4:00 x 5 SETS
100m Run
8 Deadlift @100/70kg
100m Run
24 Wall Balls @9/6kg
100m Run
Rest Remaining Time

Goal: 1 min rest or more in each set, so scale accordingly

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 - 5/5 Sciatic Nerve Floss
MIN 2 - 10 Alt. 90-90 Hip Rotations
MIN 3 - 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

15 KB sumo deadlift high pulls (16/24 kg)
18 box jumps
21 sit-ups

Scaled WOD
5 rounds for time:
15 KB sumo deadlift high pulls (16/24 kg)
12 box jumps
9 sit-ups

PERFORMANCE
"UNIVERSITY OF COLORADO SHOULDERS"
AMRAP x 13 MINUTES
2 Burpee Ring/Bar Muscle-Up
30 Double Unders
6 Shoulder to Overhead @75/52.5kg
30 Double Unders

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FITNESS
"UNIVERSITY OF COLORADO SHOULDERS''
AMRAP x 13 MINUTES
2 Burpee Pull-Up
60 Single Unders
6 Push Press @ moderate
60 Single Unders

• RPE 8
• Video: https://vimeo.com/835913872?share=copy

3 ×3min ON 1min OFF

1) 60-100Tuplaa/sinkkua
Amrap: HSPU

2) 60-100 Tuplaa/sinkkua
Amrap: T2B

3) 60-100 Tuplaa/sinkkua
Amrap: Ilmakyykky

*Valitse naruhypylle määrä, johon kuluu aikaa enintään 90s.

Snatch balance + Ohs

5x3+2

Build to a 1-Rep Push Press in 15:00
RPE 10
Option build to a moderate set of 3 for technique development.

AMRAP20 In pairs!

RX:
20 m HS walk
20 Box jump over
20 Kipping Hspu
80 DU's

SC:
20 m Wheel Barrow walk
20 Box jump over
20 Push Ups / Box push ups
80 SU's

*You go I go, toistot saa jakaa miten haluaa

EMOM12
1. Straight leg kipping HALF T2B
2. Strict HSPU / Box Hspu
3. Hollow Rocks
4. Rest

20-40 sec laadukasta työtä ja toistomäärät sen mukaan

RX
FOR TIME
100 Alt. Single Arm DB Devils Press @22,5/15kg
*Every 2:30, including 0:00, complete 2-5 Strict Handstand Push-Ups + 10 Box Jump Overs @60/50cm

SCALED
FOR TIME
100 Alt. Single Arm DB Devils Press @ light+
*Every 2:30, including 0:00, complete 3 Pike Push-Ups + 7 Box Jump Overs
RPE 8

Timecap: 20 mins

2-4rounds:

10-20s ring support
10-15 ghd hip extension/ or barbell good morning