Juoksu korttelin ympäri tai soutu.

20 yhden käden kahvakuulaheilautusta.
10 yhden käden työntöä kahvakuulalla

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(12)
17.2

Finisher
stretch and roll errrrthang!

Weighted dip 5x3x70%

Complete as many as rounds as possibble in 22 minutes:

3 rope climbs
42 box jumps
32 TTB

6 - 9 - 15 for time:

Deadlift @ 70 % 1RM or 75 % 3R TM (done earlier)
Box jumps, step down 76/61 cm

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Maintain a good posture in the DL !

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Aux work: mobility

Partner WOD
"Gudrun"
50 Burpee-Thrusters 42,5/30kg

rest 3min

30-20-10reps of
Handstand Pushups
Ring Dips
Pushups

rest 3min

4 Rounds
15 Deadlifts 100/70kg
20 Box Jumps
25 Toes-to-bar

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

ft squat-week 3
5@75%
3@85%
max reps @95%

Metcon/*Metcon-comp(15)
amrap 15
8 push press 75/55-*105/75
8 step ups/*box jumps 24/20

Finisher
2 min samson stretch
30 w raise
100 flutters

10min AMRAP

8 push presses 60kg/40kg

20m waiters walk 20kg/10kg

20m sprint

15 m Askelkyykkykävely käsipainoilla
16 varpaat tankoon/linkkuveitsi
8 Käspaino rinnaleveto
15 m Askelkyykkykävely käsipainoilla
16 leuanveto/rengassoutu
8 Käspaino rinnaleveto

Mobility:
hamstring kicks
hip openers
shoulder clocks
dowel wrists + shoulders
dowel hinge practice (emphasis on head position and where you are looking)

Move Prep:
Inchworm
db scap raise
db reverse fly
dead bugs

10mins