5 rounds, 30sec ON, 30sec OFF

1) Double KB Front Rack Box Step-Up
2) High Box Jump
3) Double KB C&J (from hang)
4) GHD Sit-Up

RPE 3-4

Work 30sec on pick a rep scheme you can hold on.

Strength

20 mins to build up to heavy:

1 Snatch pull+1 snatch+1 OH squat

WOD

E30sec for 6mins:

2 snatch @70% complex

Afterparty

12 GHD sit-ups

15 rear delt flys

3 rounds

Optional Accessory:

For time:

9-7-5

Hang Squat Clean 60/40kg
STOH

RPE 4

Warm up(0:00-8:00)
1 Minute easy Bike 
1 Minute Down Dog with Foot Pedal

:45 Seconds Medium Bike 
:45 Seconds Active Spidermans

:30 Seconds Faster Bike 
:30 Seconds Air Squats

followed by…

“Dumbbell Warmup”
(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(8:00-14:00)
Front rack stretch-1:00 min per
Pigeon stretch-1:00 min per
Double ankle stretch-1:00 min

Teaching/Skill (14:00-35:00)
Double unders
:15 Seconds Quick Singles 
:15 Seconds Higher Jump Singles 
:15 Seconds Double Taps*
:15 Seconds Double Unders or Practice

Bike(rpm)
Use rpm's to help dictate pace
Use arms and legs to help be more efficient on the bike

Dumbbell hang squat clean
With lighter Dumbbells

3 Pausing Front Squats 
3 Hang Power Cleans 
3 Hang Squat Cleans

Run through(35:00-40:00)
15 Double Unders
5 Calorie Bike
5 Dumbbell Hang Squat Cleans 

Metcon(40:00-60:00)
"Double Dip"
AMRAP 15 
50 Double Unders 
25/18 Calorie Schwinn Bike 
15 Dumbbell Hang Squat Cleans (50/35)

Bike Modifications:
18/12 Calorie Assault Bike 
18/12 Calorie Row 
200 Meter Run

Rope Modifications: 
100 Single Unders 
1 Minute Double Under Attempts 
Cut to 30 Reps

Dumbbell Modifications: 
Barbell Hang Squat Cleans (95/65)

Optional(12)
4x2 Front Squat
6x40m sprint-walk back for rest
800m run rest equals work then 800m run
1600m walk/run

Finisher
2 min quad stretch
30 band pull aparts
30 t raise
60 rtw

In teams of 2 ( Sekoparit..? ;)

AMRAP 12 min

20 m KB Farmer Walk
10 Goblet Squats
5 Burpees
Parista toinen tekee kaikki liikkeet - sitten toinen jatkaa eli vuorotellen peto irti!!

40 min

40 Kahvakuula tempaus
400m Juoksu
40 1-käden kahvakuula heilautus
400m Juoksu
40 1-käden kahvakuula thruster
400m juoksu

• TnG pulls
• 5s eccentric phase (negative phase, lowering the weight)
• this should feel heavy. Go for max load!

6 min EMOM
1) 10 OHS sidesquats 30kg/15kg
2) 12+12 kyljen ojennus

6 min EMOM
1) 6+6 bent presses 20kg/12kg
2) 10 floor wipers 30kg/15kg

Strength

Bench
3-3-3-3-3-MR@70%

linear:
3*5 deadlift
3*5 bench

WOD

6 RFT:
200m run
10 OH lunges 42.5kg/30kg
10 burpee over bar

Big Dawgs

6 RFT:
200m run
10 OH lunges 30/20kg
10 burpee over bar

Pack

4 RFT:
200m run
10 OH lunges 30/20kg
10 burpee over bar

Puppies

4 RFT:
200m run
10 alternating lunges
10 burpee over bar

Afterparty

3 rounds:
10/10 kb press
2 rope climbs

(same weight as last week))

Optional Accessory:

4 rounds:

1) 8 DB Bench Press, Tempo 3030 (3sec down, 3sec up)
2) 5 False Grip Walk-Ins
3) 10 Hollow Rock