3 sets of:

Ring Rows x 12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 10 reps @ 2010
Rest 45 seconds

Merkkaa dumbbell shoulder pressit!!

For time:

20 Rounds of Run
100 m Dumbbell Overhead Walking Lunges ( sen verran kevyet että pysyy kädet suoriksi ojennettuina )

Partner WOD "I Go, You go"

35min AMRAP:

60 Air Squat, Partner in the Bottom of the Squat
30 HSPU, Partner in the top of HSPU
60 Air Squat
30 C2B, Partner Chin over Bar
60 Air Squat
30 TTB, Partner in L-Hang
60 Air Squat
30 Push-Up, Partner in the Bottom of push-up (chest 1cm off from floor)

STRENGTH

4 rounds, rest as needed between

1) 5 Behind the Neck Snatch Grip Press
2) 3 Weighted Pull-Up
3) 5-10 GHD Hip Extension, TEMPO 3013 (3sec down, straight up, 3 sec hold in the top position)

RPE 4

2 min ME AB cal
1 min rest
2 min ME DU
1 min rest
2 min ME row cal

Every 8 minutes, for 40 minutes (5 sets) of:
Run 750 Meters
10 Pull-Ups or ring rows
10 Handstand Push-Ups or L-Seated DB Press

Rest the remaining time of the sets.

Warm up(0:00-10:00)
:30 sec slow row
:30 sec walkout

:30 sec mod row
:30 sec knuckle draggers

:30 sec fast row
:30 sec active samson

Barbell warm up
5 good mornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Pigeon pose-1:00 min per
Wrist stretch-1:00 min

Skill/Teach(15:00-25:00)
Kettlebell swing
Full range of motion
Full arm extension overhead
Prep:
At a lighter weight
5 hip hinge
5 rkbs
5 kbs

Front squat
Hip crease below 90 degrees
Full front rack position
Prep:
5 slow front squats w/good form

Row
Full range of motion
Quick handle return

Weightlifting(25:00-40:00)
Front Squat

Build to Heavy Set of 3

Metcon(40:00-55:00)
"Crow's Nest"

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (70/53)

Front Squat (115/80)

Calorie Row

Opt(12)
tabata du's
4x200m on the 2:00 min
3x6 bent over row ss w/tricep kickbacks

Finisher
30 w-raise
60 knee tap crunch
60 temp tantrum
1:00 min hamstring stretch per

3 kierrosta aikaa vastaan:

• 40 tuplanaruhyppy
• 30 etunojapunnerrus (hand release)
• 25 istumaannousu
• 20 selänojennus
• 15 rengassoutu
• 10 rengasdippi
• 5 käsilläseisontapunnerrus (tiukka)

Optional Accessory:

CONDITIONING

For time:

100 DU
10 Slamball/Sandbag Ground to Shoulder

RPE 4-5

In Pairs 10 rounds for time:

12 HSPU
4 power clean 100/70kg
100m sprint