2 rounds
10+10 windmill
45+45sec side plank hold
-then-
Cool down (omatoimi ekstra)
2-3 min light pace jog or ergo work
1+1 min glute strech
1+1 min wall pec strech
1+1 min quad strech
1+1 min Lat strech

Open 20.1

10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

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5+4+3+1+1+1

• Rest 2min. between sets.
• Moderate loads (70-90%)

Front Squat (16 mins )
Build to a heavy 4 in 5-6 sets.
Rest 2 mins btw

1200m run

9 thrusters 50kg/35kg

600m run

15 thrusters 50kg/35kg

300m run

21 thrusters 50kg/35kg

"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

Kilos - 93/65

Push Press
4x4r
Leave 1 rep in the tank.
Rest as needed.

4min/rasti
1. Sled push
2. Arm over arm sled pull
3. Sledhammer hits
4. Farmer Walk

With a 9min. time cap:
15-12-9:
Squat Snatch (40/30kg)
Chest to Bar Pull-Ups

• After Completion or Cap,
  until the 12 min. mark:

• Build to Heavy Single Snatch
  (Power or Squat)

Wod
Every beginning 90s x 6
2x T2b 5 + 5 power snatch 50-60%
2x T2b 7 + 3 power snatch 60-70%
2x T2b 9 + 1 power snatch 70-80%