Lämppä (20min)
5 Rounds for Quality

• 10 Jump to target
• 20 Jump Double Claps
• 30s Rest

Then
4 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
4 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
30s on : 30 off for 5mins

• Double Unders

Rowing (30min)

• Start at 65% of your 20min ave watt pace
• Every 5min add 20 watt as long as possible
• Cap 30min (max 5 increases)

Lämppä

• 2min of Singles or Double Unders
• 1min of Burpees
• 30s of Slow Broomstick Pass Throughs

Toes-to-Bar work (15min)

• 2x30s Standing Straddle KB Stretch
• Rest 10s between reps

Then

• 15 Banded Hollow Pull Downs
• 45s Rest
• 10 Banded Hollow Pull Downs

Then

• Accumulate 20 reps Toes-to-Bar Snap Down Drill
• Pause between reps to reset

Lats (12min)
3 Rounds of

• 20 Beat Swings
• 10-12-15 Bird Dog Row

Then
1min for Quality

• Lat Hollow Box Drill with TuckUps

METCON
12min AMRAP

• 15 GHD Sit ups (parallel)
• 12 Ring Rows
• 9 Burpee Box Jumps

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
30s on : 30s off, 6min

• Double Unders

Rowing (35min)

• 5x2:30 with 105% of your 3min ave watt pace (use pace boat)
• 105% of 3min ave watt (144 Watt) = 152 Watt
• 5min Rest between sets
• Record ave watts from the sets

Mobility for 15min

• 2min Butterfly
• 2min Back Stretch
• 2min Ballerina, both sides
• 1min Reverse table
• 3min The Wall V Stretch
• 1min Side to Side

Lämppä (10min)

• 1min High knees
• 1min Burpees

Then 2 Rounds of

• 25 Calf Raises
• 15 Broomstick Pass Throughs
• 25s Active Hang

Pull up work (15min)

• Accumulate 1min Chin up Hold as less sets as possible

Rest 2min then
4 rounds for Quality (10min)

• 6-5-4-3 Strict Pull ups
• If too easy -> use DB between legs or weight vest
• If too hard -> scale to box toe assisted
• Rest at 30-60min between sets

Lats work (15min)
5 sets of

• 20-16-12-8-4 Meadow Rows
• Focus on Quality

Rest 2min then

• 20 Iron Cross Lift Offs
• Focus on Quality

METCON
3 Rounds, 1min per station, for max reps of

• Echo Bike
• Ring Rows
• Thrusters @ 30kg

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
40s on : 20s off, 4min

• Double Unders

Rowing (35min)

• 2x12min with 105% of your 20min average watts (use pace boat)
• 105% of 20min ave watt (95 Watt) = 100 Watt
• 5min Rest between the sets
• Record ave watts from the sets

Rest 5min and do following if you have energy left

Mobility for 8min

• 1min Seated Piriformis Stretch, both sides
• 1min Downward Dog
• 1min Hip Opener, both sides
• 1min Knight Stretch, both sides
• 1min Armless Prayer

Lämppä (10min)
2 Rounds of

• 10 Standing T Circles
• 20 Hollow Rocks
• 10 Bottom Up KB per arm
• 20 Air Squats
• 10 Inchworm + Push up

Toes-to-Bar Work (20min)
4 sets of

• 5s Toes-to-bar Tuck Up stretch

Then
5 Rounds of

• 5-4-3-2-1 Around the World
• 5-4-3-2-1 Front Lever Pulls

Then
3 Rounds of

• 45s Ring Toes-to-bars
• Rest 30-60s
• 8 Toes-to-Bar Low Rig

Pull up work (15min)
3 Sets (5-4-3) of 1/4 pulls

• Each rep starts with 2s hang
• Then do 1/4 pull & hold for 2s
• Then pull on top of pull up & hold for 2s
• Then lower to 1/4 & hold for 2s
• Then reset at the bottom
• These do NOT to be unbroken

Then

• 2x20 Kip Swings

METCON
3 Rounds, 1min per station, for max reps of

• Echo Bike
• Ring Rows
• Thrusters @ 30kg

Lämppä
6min for Quality

• 10 Hanging Active Shrugs
• 10 Knees together Squats
• 5 inchworm push ups
• 5 Bottom Up KB Presses per arm

Pull up work (15min)
3 Sets of

• Max 20s Chin Over Bar Hold
• Rest 40s between sets

2min rest then
4 sets of

• 5 Strict Pull ups (unbroken if possible)
• Rest 60s between sets

Toes-to-bar work (15min)
3 Rounds of

• 3 Max effort sets of V-ups
• Rest 20s between sets

Rest 2min then
2 Rounds of

• 2 Max effort sets of Alternating Leg Toes-to-bars
• Rest 20s between sets

Rest 2min then
Round of

• 1 Max effort set of Toes-to-bar Conditioning with wall ball

Lats (15min)

• 25 Standing Banded Hollow IYs

Then
4 Rounds for Quality

• 6 Front Lever Pulls
• 10 Hollow Bench Sliders

Then

• 2x10 Lat Hollow Box Drill with Tuck Ups

Mobility for 10min

• 2min The Frog
• 3min Bottom Squat
• 2min Butterfly
• 1min Seated Piriformis Stretch, both sides
• 1min Overhead Squat on the wall

Lämppä (15min)
Hyppynarulla
5 Rounds, 15s on : 15s off

• Towel Jumps

1min Rest then
5 Rounds, 15s on : 15s off

• Paper Wrist Slaps

Then
1min on : 1min off for 5min (3sets)

• Double Unders

Rowing (40min)

• Start at 65% of your 20min ave watt pace
• Every 5min add 10 watt as long as possible
• Cap 40min (max 7 increases)

Plan:

• 0:00-5:00 = >60 Watt
• 5:00-10:00 = >70 Watt
• 10:00-15:00 = >80 Watt
• 15:00-20:00 = >90 Watt
• 20:00-25:00 = >100 Watt
• 25:00-30:00 = >110 Watt
• 30:00-35:00 = >120 Watt
• 35:00-40:00 = >130 Watt

Lämppä
2 Rounds of

• 2min Jump rope (singles or Doubles)
• 10 Inchworm + Push ups
• 10 Air Squats
• 30s Active Hang

Pull ups

• 2 sets of Max Strict Pull ups
• rest 2-3min between sets

Toes-to-bars

• 2 sets of Max strict Toes-to-bars
• rest 2-3min between sets

Then

• 2 sets of Max kipping Toes-to-bars
• rest 2-3min between sets

Then

• 2 sets of max kipping Toes-to-rings

Double Unders

• Max Double Unders in 1min

Rest 2-3min

• Max set unbroken (5 tries)

Rowing

• 500m for time

If time

• 5km for time (or 2km for time)