easy aerobic work: 2-3rounds:

20cal c2bike
20cal ski
20cal row
20cal echo
200m run

Banded Back Complex
90s AMRAP each position - record total reps for each.
- Beat total reps from last week
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

20 One hand Dumbbell Thrusters
15 Box step overs w/ DB
10 One hand Devils press
40/32 cal Row/Bike/Run/Ski
10 One hand Devils press
15 Box step overs w/ DB
20 One hand DB Thrusters

(Rx: 1x 22.5/15kg)

(Time cap: 10min.)

3 rounds
3 deadlifts 150kg/115kg
10m+10m one hand farmers carry 32kg/24kg

Front squat 7-7-7-7-7

Pause Back Squat:
5x3
w/ 3s. pause
Rest 2min...
Max 60%

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps 60/50
30 Wallballs 9/6

Kyykky 2x2x95%

Penkki 8x3x70%
-1s stopeilla
-palautukset 1-2min

Takaolkapääsoutu 5x15-25

Strength (load)

Build up to a 3RM snatch in 15 minutes.

Metcon (reps)

AMRAP in 5 minutes of:
1 Snatch
2 Unbroken snatches
3 Unbroken snatches
Then start over from 1.

*The flow is 1-2-3, 1-2-3, 1-2-3 etc. Use moderate to heavy weight that is around 65-75% of 3RM

Doubleunders - max in a row