Rive ja työntö

Warm Up
2 rounds
1.5 min cardio
5/5 squat strech
5/5 db snatch
5/5 single arm db oh lunge steps
20 bicycle crunch

Strength
Single arm DB Snatch+OHS 3x4+4reps R/L , building in weights
rest 1.5-2.5 min bwn sets
Overhead Squat 2x8-10 reps + 3x5 reps, build in weights
rest 1.5-2.5 min bwn sets

Metcon
Every min for 12 minutes
1) 8/10 calories machine
2) 8-12 banded strict pull ups
3) 8-12 wall ball shots

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Single DB Curls
-Rest as Needed b/t Sets-

AMRAP 12

40 Kettlebell Swing 24/16kg
10 Push-Ups
50 Air Squats
10 Push-Ups

Bench Press

3 x 3 @ Moderate Weight. Go Every 2:30
...into Build In 15 Minutes 1RM OTD

RX
AMRAP x 16 MINUTES
25/20 Cal Row/Bike/Ski
20 Russian KB Swings (24/16)
150m Run
10 Ring Dips

GOAL: 4+ rounds

SCALED
AMRAP x 16 MINUTES
20/15 Cal Row/Bike/Ski
20 Russian KB Swings (light)
150m Run
10 Box or Bench Dips
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

30min for quality:
4-6 + 4-6 kb windmill
20-40m mixed carry (kb or db)
8-12 + 8-12 s.a. db bent over row
6-8 + 6-8 lateral box step up
12-20 floor wiper w/ bb

Rest as needed.

Emom12
a) easy pace row
b) plank kb pass through
c) feet up kb crunch
d) kb russian twist

Work 30-45s / interval.

Metcon: Rodrigo's Birthday WOD For time: 16' Tc

Treenaaja

24 Mb Burpees 40/30 lb
09 Bar muscle-ups
19 Freestanding Kipping HSPU
82 Double unders
41 DB Snatches 22,5kg / 15kg

Kuntoilija

24 Mb Burpees
09 C2B / Pull-ups
19 Kipping HSPU / Pike psu
82 Single unders
41 DB Snatches 15 / 10kg

*AMRAP 15' min *

Treenaaja __________________ Kuntoilija

150m Run __________________ 100m Run
5 C2B _______________________ 5 Pull-ups
6 Burpee to target __________ 6 Burpee
7 Power snatch 40/30kg ____ 7 Power snatch 30/20kg