Start up(14)
stretch 4 mins

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Complex
hi hang/hang pwr snatch x3(7)
pwr snatch/squat snatch x3(7)

Fitcamp
40 step ups
20 jings
40 plyo
20 cal row
40 inchworms
20 rope slam

Metcon(15)
21-15-9
rkbs 70/53
toe to pole
box jumps/step ups 24/20

Metcon-comp
3-6-9-12
chest to bar
double unders x5
snatch 135/95

Finisher
1 min chest opener per
30 scap push ups
30 sec mod y hold per
30 rtw per
1 min hip opener per

A.
Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 45-60 seconds
Renegade Rows x 5 reps
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead
10 Box Jumps
15 Kettlebell Swings

C.
Two sets of:
200 Meter Farmer’s Carry
Rest as needed

For 30 minutes rotate the stations and work with conversational pace:
20 cal ski
500 m row
30 double unders
450m run
rest 2 min

Start up
Stretch(4)
3rds(8)
8-12 push ups strict
3-6 strict pull ups(2sec hold)
10 superman

wod review(3)

back squat(20)
establish one rep max

Fit camp
6rds
10 ring jumps
10 burpees
10 sit ups

Metcon(8)
3rds
10 goblet squat 53/35
10 kbs 53/35
10 burpees

Metcon-comp(14)
3rds
8 oh squat 105/75
12 toe to bar
16 cal row
then
24 bar muscle ups

Finisher
30 hip raise
1 min standing quad
1 min chest opener

Partner workout. I go / you go.
At first you do 1 rep, then partner repeats. then 2, 3, 4...all the way to 10 reps. Then go to the next movement. Complete total of 2 rounds, rest as needed between the rounds.

1,2,3...10 Shoulder press 30/20kg
1,2,3...10 Barbell bicep curl 30/20kg
1,2,3...10 Push-ups
Rest

A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees

12 min AMRAP:
- 1 x kuula DL (raskas)
- 1 x swing
- 1 x goblet squat
- 1 x burpee...seuraavalla kiekalla toistoja 2 sitten 3 jne...

WOD

For time:

30 muscle ups to handstand press up

Scalings:

Big Dawgs

30 muscle ups
30 forwards rolls
30 handstand press ups

Divided as needed

Pack boys

90 pull ups
90 dips
30 handstand press ups

Divided and scale as needed (strict Scalings if for Pullups and dips eg. Banded or box pullups)

Pack girls

60 pull ups
60 dips
30 handstand press ups

Divided and scale as needed (strict Scalings if for Pullups and dips eg. Banded or box pullups)

Ennen wodia:
15min ajan hang power snatch+
snatch balance. Voi korottaa painoja
mutta tekniikan pitäisi pysyä hyvänä
ja tämän jälkeen olla valmiina tekemään
3-pisteen nostot

For time:
100 Double Unders
75 Split Jumps
50 KB Swings 24/16kg
40 Pullups
30 Goblet Squats 24/16kg
20 Toes-to-bar
10 Handstand Pushups