1-2-3-4-5..
Power Clean (65%)
1rd of Cindy

Perfect Stretch video

30s. On, 30s. Off for 18min
-Handstand against the wall
-Push-up
-Hanging tuck
-V-up
-Superman hold
-Russian twist

Technique

Double Unders

EMOM30

1. 20-40 sec Flutter Kicks
2. 20-40 Double Unders
3. 3-6 Strict Pull-up/ Chin-up (Banded, Ring Row..)
4. 15-25 Air Squats
5. Rest

Barbell Cycling

Every 90sec for 5 rounds:

7 squat snatch

WOD

17.1 Lite

AMRAP 8min

10 dumbbell snatch
15 burpee box jump overs
20 dumbbell snatch
15 burpee box jump overs
30 dumbbell snatch
15 burpee box jump overs
40 dumbbell snatch
15 burpee box jump overs
50 dumbbell snatch
15 burpee box jump overs

60s. Row/Bike

2 rds:
9-12 Air squat
6-8 Ring row
4-6 Push up

60s. Row/Bike

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Press

Mobility...
- Lunge complex
- Front rack
- Shoulders

Work on:
Squat clean

Push Press Wave

3x 4-3-2

.

1: 2-3 reps in tank

2: 1-2 reps in tank

3: 0-1 reps in tank

90s rest between the sets, 2min rest between the rounds

"Steel Toe"
Teams of 3 with a 30 minute cap:
3 rounds:
1000m row
30 toes to bar
Into...
21 burpee box jump overs
21 clean and jerks (135/95)
21 burpee box jump overs
21 clean and jerks (155/105)
21 burpee box jump overs
21 clean and jerks (185/135)

Box 24"/20"

3 x 5 lisäpainolla

Skaalaus
Negatiiviset rengasleuat

30min time

Equipments: 1x Row, 2x SkiErg, 2x BikeErg, 1x Echo Bike and 1x Seatless Echo Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait for the next.