Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 9kg/20-lb. ball to 10-ft. target
Women throw 6kg/14-lb. ball to 9-ft. target

Lämppä
6min AMRAP

• 8 Banded Squats
• 8 Squat-to-stand
• 8 Banded Good Mornings
• 8 90-to-90
• 8 Jumping Lunges

Grip Strength
Ten minute on clock
3 rounds of

• max reps Wrist flexion Curls
• max reps Wrist Extensions

then

• Max distance of Farmer Carry on remaining time @ 24/16kg

Hip Flexor Strength
3 Rounds for Quality (10min)

• 20 Banded Hip Hinge (Heaviest band possible)
• 3 Hip Hurdles

Back Squats
E2MOM for 12min

• 1x5 @ 65%
• 1x4 @ 70%
• 1x3 @ 75%
• 1x5 @ 70%
• 1x4 @ 75%
• 1x3 @ 80%

3 Rounds for Quality (10min)

• 6-8 Rear Foot Elevated Split Squat @ 10-15kg
• 12-15 Spanish Squats @ 10-15kg

Lämppä
6min AMRAP

• 10 Walking Lunges
• 8 Squat-to-stand
• 8 Jumping Squats
• 6 (3/3) Pakarakierrot
• 6 (3/3) Olkakierrot

Grip Strength
10min EMOM, 40s on : 20s off, alternate between

• PVC Wrist Roller
• Double KB Deadlifts @ 32/24kg

Hip Flexor Strength
4 Rounds

• 5 Reverse Leg Raise, Left
• 5 Reverse Leg Raise, Right

then

• 2x Max reps Front Plank with Hip Extensions
• Rest 30-60s between sets

Front Squats
E2MOM for 12min

• 1x5 @ 65%
• 1x4 @ 70%
• 1x3 @ 75%
• 1x5 @ 70%
• 1x4 @ 75%
• 1x3 @ 80%

3 Rounds for Quality (10min)

• 5 Zercher Squats (Sopivan haastava, jotta saat tehtyä kaikki putkeen)

Press Strength
E2MOM for 6min, 3 sets of Shoulder Press Complex

• 7 from bottom to half-way + 7 from half-way to top + 7 from bottom to top @ 15kg

then

E1.5MOM for 4:30min (3 sets)
- 5 Push Presses @ 30-35kg, haastava paino, mutta menee unbroken

then
E2MOM for 8min

• Max of unbroken push ups
• Ota muistiin kierrosten toistomäärät

Lämppä
2 Rounds or 8min

• 1:00 Echo bike
• 8 (4/4) Walking Lunge with twist
• 10 Dynamic Forearm Stretches
• 5 Broad Jumps

Grip Strength
10min AMRAP

• 10 Meadow Rows @ 20/15kg
• Towel Curls @ 24/16kg

Hip Flexor
4 rounds for Quality

• Max reps of Psoas March

Back Squat
E2MOM for 12min

• 1x3 @ 75%
• 1x3 @ 75%
• 1x3 @ 80%
• 1x3 @ 80%
• 1x3 @ 80%
• 1x3 @ 85%

3 Rounds for Quality (10min)

• 6-8 Rear Foot Elevated Split Squat @ 10-15kg (Enemmän painoja tai toistoja kuin edellisellä kerralla)
• 12-15 Spanish Squats @ 10-15kg (Enemmän painoja tai toistoja kuin edellisellä kerralla)

Lämppä
6min AMRAP

• 10 Banded Hollow I-Ys
• 10 Banded Ws
• 10 Banded Good Morning Squats
• 10 Banded Overhead Squats

Grip Strength
Ten minute on a clock
5min AMRAP

• 10 Hammer Curls
• 10 Wrist Extensions

then

• Max distance plate pinch and carry on remaining time

Hip Flexor Strength
3 Rounds for Quality

• 26 Banded Hip Hinge (Heaviest band possible)
• 4 Hip Hurdles

Front Squat
E2MOM for 12min

• 1x3 @ 75%
• 1x3 @ 75%
• 1x3 @ 80%
• 1x3 @ 80%
• 1x3 @ 80%
• 1x3 @ 85%

3 Rounds for Quality (10min)

• 6 Zercher Squats (Sopivan haastava, jotta saat tehtyä kaikki putkeen, Enemmän painoja tai toistoja kuin edellisellä kerralla)

Press Strength
3 sets of Shoulder Press Complex

• 7 from bottom to half-way + 7 from half-way to top + 7 from bottom to top
• vähän enemmän painoa kuin viimeksi, esim. jos edellisellä kerralla teit 2x6kg kahvakuulilla koko setin, niin tee ny 1-2 settiä niillä ja 1-2 settiä 15kg tangolla

Then

• 3x 10 Thrusters @ 25-35kg
• Semmoinen paino, että saat tehtyä unbroken
• Hengitä yläasennossa, tee rauhassa, älä kiirehdi toistoja

Then
Complete 10-8-6-4-2 of

• Russian Push ups / Scaled Russian Push ups / Ring Push ups
• Ring Pulses

Lämppä
2 Rounds of (Cap 8min)

• 1min Echo Bike
• 8 (4/4) Jumping Lunges
• 4x15m Shuttle Run
• 10 Good Morning Squats

Grip Strength
10min EMOM, alternate exercises each minute

• 16 (8/8) Alternating Bent Over Row
• 20s Single Arm Hangs (if too difficult -> Double arm hang for time, max 40s)

Lat Strength
EMOM for 9min, 40s on : 20s off

• Banded Front Lever Pulls (nosta toinen polvi ylös, suorin jaloin on raskasta)
• Banded Seated Pull Downs
• Bench Plate Pull Downs

Conditioning
E2,5MOM for 15min*

A: 10 Clean & Jerks @ 30kg + Max Cal Echo Bike
B: 21 Thrusters @ 30kg

Tulos: Max Echo Bike calories

Lämppä
2 Rounds of (Cap 6min)

• 8 Banded Good Mornings
• 8 Banded Squats
• 8 Banded Hollow I-Ys
• 8 Banded Hollow Pull Downs

Grip Strength
10min AMRAP

• 12 Towel Curls @ 24/16kg
• 10 Deadlift @ 60/42,5kg
• 8 Barbell Row @ 60/42,5kg

Hip Flexor Strength
4 rounds for Quality

• Max reps of Psoas March
• Max reps of Hip Thrust Progression - Double Leg or Marching

then
4 Rounds for Quality

• 3 Hip Flexor Kicks
• Max single Leg Hip Thrusts

Front Squat
E2MOM for 10min

• 5x3 @ 85%

EMOM for 9min (3 Rounds)

• 8 Zercher Squats (Sopivan haastava, jotta saat tehtyä kaikki putkeen, Enemmän painoja tai toistoja kuin edellisellä kerralla)

Press Strength
3 sets of Shoulder Press Complex

• 7 from bottom to half-way + 7 from half-way to top + 7 from bottom to top @ 20kg
• vähän enemmän painoa kuin viimeksi, esim. jos edellisellä kerralla teit 2x6kg kahvakuulilla koko setin, niin tee ny 1-2 settiä niillä ja 1-2 settiä 15kg tangolla

Then

• 3x 6-8 Push Presses @ 30-35kg

then
E2MOM for 8min

• Max set of unbroken push ups
• Ota muistiin kierrosten toistomäärät

Lämppä
Echo Bike

• 1:00 @ 50-75 Watt
• 1:00 @ 75-100 Watt
• 1:00 @ 100-150 Watt
• 1:00 @ 150-200 Watt
• 1:00 @ 250 Watt

Grip Strength
Ten minute on clock
3 Rounds of

• 10 KB Rows @ 24/16kg
• 8 Body Drag Curls @ 40/25kg then
• Max distance of Farmer Carry on remaining time @ 24/16kg

Hip Flexor Strength
5 Rounds for Quality

• 5 Hip Flexor Isometric Holds
• 10s RKC plank

Lat Strength
EMOM for 9min, 40s on : 20s off

• Rig Jump Pull Downs
• Banded Seated Straight leg Reaches
• Hollow/Arch Tension Drill

Conditioning
4x 2:30min AMRAP, 2min Rest between sets (16min)

• 25 Double Unders
• 12 Box Jump Overs
• Max Reps of Thrusters @ 30kg

Tulos: Max Reps of thrusters yhteensä

Lämppä
6min AMRAP

• 10 Banded Squats
• 10 Banded Presses
• 10 Banded Hollow I-Ys
• 10 Banded Overhead Squats

Grip Strength
10min EMOM, 40s on : 20s off*

• PVC Wrist Roller, 2,5-5kg lisäpainolla 1-3 settiä
• Towel Curls @ 12-16kg

Hip Flexor Strength
4 Rounds of

• 3 Hip Flexor Kicks, both sides
• Max reps of Single Leg Glute Bridges, both legs

Front Squat
E2MOM for 8min

• 1x3 @ 78%
• 3x3 @ 88%

Heavy Squat Walkouts, E2MOM for 3 sets

• 10s hold with 100% of your Back Squat Max (Pito yläasennossa, ota askel - pidä 10s siinä asennossa kuin alkaisit kyykkäämään eli kroppa jämäkäks - palauta tanko räkkiin)

Paused Back Squats

• 3x 5 with 2s Pause in the bottom of every squat @ 65% of 1RM Back Squat

Press Strength
3 sets of Shoulder Press Complex

• 7 from bottom to half-way + 7 from half-way to top + 7 from bottom to top
• vähän enemmän painoa kuin viimeksi, esim. jos edellisellä kerralla teit 2x6kg kahvakuulilla koko setin, niin tee ny 1-2 settiä niillä ja 1-2 settiä 15kg tangolla

Then
5 sets of

• 3 Push Presses + 3 Push Jerks @ 30
• 3 Push Presses + 3 Push Jerks @ 30-35kg
• 2 Push Presses + 2 Push Jerks @ 35kg
• 2 Push Presses + 2 Push Jerks @ 35-37,5kg
• 1 Push Presses + 1 Push Jerks @ 40kg

Lämppä
3 Rounds for Quality, kuminauhalla

• 12 Banded Hollow I-Ys
• 12 Banded Squats
• 12 Banded Ws
• 12 Banded behind the neck presses

Grip Strength
10min AMRAP

• Max of Single Arm Hang, both arms, vaihtoehto: max Active Hang
• 30m Plate Pinch & Carry, enemmän painoa kuin viimeksi

Hip Flexor Strength
4 Rounds of

• 25 Banded Hip Hinge
• 5 Hip Hurdles

Lat Strength
EMOM for 9min

• Banded Pull Downs facing away from the rig
• Active Scapular Pull ups
• Beat Swings

Conditioning
E2.5MOM for 15min

A: 250m Row + 6 Burpee Over Rower
B: 10 Toes-to-bars + 35 Double Unders