Deadlift 2x5x60%, 2x3x70%, 1+90%

In teams of 2:
every 90s x10

Athlete A: max meter shuttle run
Athlete B:
one round:
12 deadlift
8 hang power clean
4 stoh @60/40kg

Vaihda aina 90s jälkeen paikkoja
5 kertaa molemmat setit/henkilö

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Sorry not sorry, suunnittelin tän jo ennen kuin toi viimeisin Open julkaistiin ;) eli viivajuoksuu it is!

THRUSTER PROG 4/6
3-3-2-2-1-1 reps
Every 2min

Tempaus taskuilta
6x2 @nousu haastavaan painoon

Extra W: Hang power snatch + hang snatch
4-5x 2+1 @70-78%

Snatch pull
4x3 @~90%

day 4, 6x4 @ 80%

EMOM x 30 MINUTES
MIN 1 - :40 Run/Bike/Row/Ski
MIN 2 - :40 Barbell Curl to Press @ light
MIN 3 - :40 Run/Bike/Row/Ski
MIN 4 - :40 Barbell Thruster @ light
MIN 5 - :40 Static Hold Pick an Option
Options: Plank, Side Plank, Hollow/Tuck Hold, Wall Sit, Deadhang

COOL DOWN
FOR RECOVERY
15 Slow Arm Haulers
10 Cat/Cows
10 Alt. spiderman with twist
1:00 Child's Pose
1:00 Rebound Pose

5x3 Push Press @85%
- Pay attention to the final extension of the hips, that is the key!
- Rest 2min btw sets.

Kyykky 2x4x60%, 2x3x70%, 2x2x80%

Linkkarit 5x10

Vap.val takaketju-liike, valitse joka viikko eri
-suorinjaloin mave 5x10
-etuheilautus 5x20
-selkäpenkki 5x8-15
-reverse hyper 5x15-25

5-10-15-20…
Clean and jerk (42,5/60 kg)
Synchronized sit-ups
Synchronized box jump-overs

Scaled WOD
AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk
Synchronized sit-ups
Synchronized box step-overs