Basic Conditioning
For 40min:

90 Air Squats
While Partner....
Plank Hold

80 Ring Rows
While Partner....
Superman Hold

70 Pushups
While Partner....
Hang Hold

60 Burpees
While Partner....
Handstand Hold

Share as you wish

Mobility: Hamstrings, Hip Flexors

HR<AT

6min AMRAP
6 C2B
12 DB-snatch

2min Rest

6min AMRAP
9 Tuck ups
14 DB-Thruster

“Friendly Fran”
3 Rounds of
21 Thrusters 50/35kg
21 C2B Pullups

Sumo DL (15 mins)
- build to 5RM of the day
- perfect form with the back
- 2-3 mins between sets

Wod
For Time:
500/400m Row
100 double unders
200ft Single arm farmer carry 32/24kg
100 double unders
800m run

Split jerk
6x3r @ ~75%
90-120s. Recovery.

Kuukausitehtävä progressio 2

3x20-30 aktiivinen roikkuminen lisäpainolla

Back squat
5x3
Rest 3min.
(Week 1/3)

1.: 74%
2.: 78%
3.-5.: 82%

6 min EMOM

5 C2B

5 T2B

2 min lrest

6 min AMRAP

20m waiters walk 20kg/15kg

10 push ups

Partner WOD

AMRAP 18
“I Go, You Go”
3 Thrusters 60/40kg
6 Pushups
9 Squats