Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
3 ft squats
6 bk squats

ft/bk squat (12)
3 ft squat/6 bk squat
+5 to10# from last week
rpt 2x

Metcon/*Rx(15)
40 thrusters 45/35-*75/55
40 pull ups-modify as needed
20 oh squats 75/55-*95/65
5 rope climbs(mod as needed)
10 thrusters 95/65-*135/85
10 pull-ups/c2b/*bmu

Finisher
2 min quad stretch
1 min s/a para stretch
50 leg ext to hip raise

Takakyykky

6x2@80%

Open 11.4

10min AMRAP:

60 Bar facing Burpee
30 OHS 55/40kg
10 MU

Scale if needed.

Rest 10min

50 Air Squat
40 Pull-Up
30 Pistol Squat, alternate
20 C2B

Goal sub 6min

Rest 5min

21-15-9

Row/Assault kcal
Thruster 20/15kg, empty barbell

Goal sub 5min

---

Easy aerobic acrivity of your choice

3 Rounds of:
12 Seated DB Cleans
12 Supinated Grip BB Rows (light)
12 Rollback Tricep Extensions
*Rest as needed between sets.

Strength: 20 mins to find a 1rm snatch

Wod: 10 min AMRAP
15 DUs
10 pistols
5 SDHP@50/35

Strength: warm ups sets 3-5 reps , practice and weakness you have during the warm up, such as Snatch pulls to pull bar into correct position.

Wod: aim for quality in your movements!
Unbroken DUs , full depth well balanced pistols and solid posterior chain on SDHPs. The Wod Should be paced to keep form.

Start up(14)
stretch 4 mins

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

2rds(8)
20 jax
10 hip rotations
5 inchworm

Metcon/*Rx(12)
amrap the following
0:00-3:00 max rep cleans
155/85-*225/105
3:00-6:00 max rep single/*du's
6:00-9:00 max cal row/airdyne
9:00-12:00 400m run
sub 1:40 +4, sub 1:50 +3, sub 2:00 +2 over 2:00-0.

score equals total reps

rest 5 mins

otm 6
2 hang cleans(climb)

Finisher
2 min hamstring stretch
30 scap push-ups
60 knee tap crunch

In Teams of 3
AMRAP 30:
30 Wallballs (20/14)
30 USA Swing (32/24kg)
600 Meter Run
*One athlete works at a time

• Alternate Scaling Options: 600m Run = 750m Row, 2 x Stairs, 90s Bike or Ski Erg

Strength: 20 mins to find 1rm OHS

Wod 2 rounds for reps
Min 1 ME hang PC@60/40
Min 2 ME BOB
Min 3 ME STOH@60/40
Min 4 ME BOB
Min 5 Rest

Strength: warm up sets 3-5 reps as weight increases , decrease reps to singles and eventually hit your 1rm.

Wod: working on barbell cycling under fatigue, try to keep hold of the bar for as long as possible and keep moving on Burpees. Keep rests to a minimum in this one to get the desired effect. Scale the weight to keep the barbell moving where necessary

Extrat

3-5 rounds for quality
15 v-sit ups
10 hollow to superman
5 windshield wipers (joko lattialla tai tangolla)

Tämä ei ole aikaa vastaan, mutta liiku silti sutjakkaasti liikkestä toiseen.
Skaalaa toistomäärä niin, että pystyt tekemään liikkeet putkeen"

Hollow to superman

Windshield wipers

V-sit ups

100 Kahvakuula heilautusta
10 yleisliikettä aina kun laitat kahvakuulan alas