Rest day - what did you do?

As many reps as possible in 9 minutes of:

15 Deadlift 100/70kg
15 Handstand Push-Ups

Warm Up
Band Pulls + Banded Hip actiovation
then 2 times 40sec easy/20s mod/10s fast cardio with 20s rest with bike erg and ski erg
then some overall mobility if needed and go for prep

WOD PREP
2 Sets
Moderate first round.
Game pace second round.
30 Sec Ski
10 Kip Swings
30 Sec bike
10 No Pushup Burpee Box Jumps
30 Sec ski
10 Assisted Pistols squats
30 Sec Bike
20 Sec HS Hold

Metcon
8 times 3.5 min work / 1.5 min rest

part 1/5
500/425m Ski
Max Bar Muscle Ups/Burpee Pull ups

part 2/6
1000/850m Bike Erg
Max Pistols/Pistol squat to band

part 3/7
500/425m Ski
Max Legless Rope Climbs/rope climbs

part 4/8
1000/850m Bike Erg
Max Handstand Push Ups (strict or kip)

10× 90s ON 90s OFF

A)
3 T2B
3 Punnerrusta
3 ilmakyykkyä

B)
3 Mavea
3 Riveä kyykkyyn

60/40kg

7:30 Basic Endurance CrossFit

16:00 Teens
17:00 Snatch Technique
18:00 Mobility + Core workout
19:00 Basic Endurance CrossFit

Partner Workout!
0:00-20:00
10 Box Jump Step-downs
20 Power Snatch@43/30kg
30 Butterfly Sit-ups
-One person works at a time. Split as needed.

20:00-30:00
Max Meter Odd Object Carries ( D-ball, sandbag, plate, )
- One person must complete 100m before changing

Extra:
Band Stability Adductor Plank Walk
3 x 8-10 each. Rest 60s.

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK
Primer:
Power clean + Clean + 2 Split jerks
Climb up to workset weight.

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 90%
Rest 2:00 min between sets

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SNATCH
Primer:
Snatch pull + Hang snatch
Climb up to workset weight

Hang snatch,
3-5 x 1 @ 93-95%
Lift every 2:00 min.

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STRENGTH
Hatch, week 10 day 2

Back squat,
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

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(OPTIONAL) BONUS

Strict press,
4 x 3 @ RPE 8

1-Arm meadow row,
4 x 12/12 @ RPE 9

Core:

3 Rounds of:
20 Wipers with dumbbells in lockout
15 Hip extensions with 5s pause every 5 rep (5 hip extensions + 5s pause at top)
1:00 min sandbag bearhug hold
Rest 1-2 minutes between rounds

Warm Up
2 rounds
1.5 min row
10 gtoh + halo
5+5 single arm plate press
10 goblet squats
10-15 v-ups

Intervals
4-5 sets of
6-10 toes to bars
12/15 calories rowing
10-15 wall ball shots
rest 1:1 bwn sets
time target on each set 1.45-2.15. alt time with partner 1 set.

Strenght
Push Press 5x5reps@65%, new set every 2 minute.

15-9-6
Bar muscle-ups
Shoulder presses (42,5/60 kg)

SCALED WOD
For time:
9-6-3
Low-bar muscle-up transitions
15-9-6
Push presses

Tempaus