2 Rounds:
15 Air Squat
10 Push-Up
2 Wall Walk
-then-
50 Jumping Jack

3 x 12-15 reps of each

-Wide underhand grip pull ups (assisted if needed)
-Banded pull aparts
-Butterflies*

*lying on the belly on the floor use light weight (1-3kg) in each hand, arms straight, raise the hands from the sides above the head and back.

For time:
Run x3 around the box
12 Deadlifts 85/60kg
12 Burpee over bar

Run x2 around the box
9 Deadlifts 100/70kg
9 Burpee over bar

Run around the box
6 Deadlifts 120/85kg
6 Burpee over bar

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

At 18:00 mobility

5 rounds
10 kb swings 40kg/24kg
trail run

Daily max:
1x Deadlift + 2x Hang Power Clean + 3x Jerk

-Push Jerk / Split Jerk

Sotilaspenkki 4x8
-jätä 3 toistoa "varaa"
-sarjat noin 3min välein

AMRAP 30 w. a partner:
20 Kipping Pull-ups
40 USA Swing (24/16kg)
40 Walking Single OH KB Lunges (24/16kg)
800 Meter Run / 2 x Stairs

• Rx+: C2B Pull-ups
• Scale with partner or self assisted strict pull-ups or ring rows.

Raaka tempauksen tekniikka 15 min

20kg plate . Go heavy but not max, focus on good technique.