Lämppä (10min)
Tabata (20s on : 10s off, 6min)

• Jump to target
• Calf Eccentrics (3 set for right, 3 set for left)

Then
Tabata (20s on : 10s off), 6 Rounds

• Double Unders/Singles

Back Builder (15min)

• 3x8 Barbell Rows

Then

• 3x3 Prone Swimmers

Then

• 3x10 Banded Lat Rows

Lats and Shoulders
4 Rounds, 40s on : 20s off, 12min

• Standing Hollow Pull-Downs
• Hollow IYT
• Banded Hollow Pull Dows

Handstand work 15min

• 3x 30s Handstand Hold
• 30s Rest between sets

Then

• 4x7 Push ups (Quality!)
• With good form and Tension

Metcon (15min)
Complete 3 Rounds of
4min AMRAP

• 8 Devil Presses @ 10-15kg
• 30 Double unders / 60 Singles
• 5 Toes-to-bars

Lämppä
8min AMRAP

• 1:00 Ski erg
• 10 Burpees to plate

1min Ski Erg (5min)

• Ave wattit ylös

3min Ski Erg (5min)

• Ave Wattit ylös

10min Ski Erg (10min)

• Ave Wattit ylös

Pull up work (15min)
2 Rounds of

• 15 Chest-to-bar Banded Pull Downs
• 45s Scap Circles

Then

• 5 sets (4-3-3-3-3) Toe assisted Pull ups

Lämppä
12-10-8, Rest 20s between sets (5min)

• Dynamic L Stretch

Then Tabata (20s on : 10s off) for 4min

• L Pops
• Hollow Rocks

Handstand work (15min)

• 1min Overhead Opener

Then

• 2x Max Handstand Hold
• Rest 60s between sets

Then

• 4x 9 Push ups (aim to unbroken)

Pull ups, 15min for Quality
2 Rounds of

• 20s Hollow Hold
• 20s Rest between sets

Then

• 5 sets of (4-4-3-3-3) Toe assisted Pull ups

Then

• 5sets of (5s-4s-3s-2s-1s) Negative Pull ups

Metcon
3 Rounds of 4min EMOM (12min)

• Min 1: Max Rack Chin ups
• Min 2: Max Push ups
• Min 3: Max DB Snatches
• Min 4: Rest

Lats, for Quality 10min

• 10-20-10 Hollow Bench Sliders
• 10-10-10 Hanging Active Shrugs

Lämppä
8min EMOM (30s on : 30s off)

• Odd minute: Jump to target
• Even minute: Swing stomps

Then
30s on : 30s off for 4min

• Double unders/Singles

Ski Erg (30min)

• 5x2:00min with 105% of your 3min average watts (use pace boat)
• 5min Rest between the sets
• Record ave watts from the sets

Rest 5min and do following if you have energy left

Back Builder
AMRAP for 10min

• 15 Hyperextensions on the box
• 2m QL Walks

Lämppä
6min AMRAP

• 5 Burpees
• 10 Banded Air Squats
• 10 Banded Good Mornings
• 10 Banded Hollow IY
• 5 Inchworm

Back Builder (15min)
3 Rounds

• 10 Sweatt Shrugs
• 12 Active Hanging Shrugs

Then

• 5x 10 Bird Dog Row
• After each set of Bird Dog, do 2x 10s RKC plank with 20s rest between

Then

2x 3 Jefferson Curl on Wall

Handstand work, 15min

• 2x 10 Prone Broomstick Raises

Then
3 Rounds for Quality

• 11 Push ups (aim for unbroken)
• 30s Handstand Hold
• 30-60s Rest between sets

Lats work, 5 Rounds for Quality (15min)

• 5-4-3-2-1 Dragon Flags
• 10-8-6-4-2 Bird Dog Rows

CrossFit Open Prep (10min)
3min AMRAP

• 4 Touch & Go DB Clean & Jerks @ 10kg
• 8 Toes-to-bars

1min Rest then
3min AMRAP

• 3 Touch & Go DB Clean & Jerks @ 12,5kg
• 6 Toes-to-bars

1min Rest then

• 1min max DB Clean & Jerks @ 2x12,5kg
• 1min max Toes-to-bars

Lämppä
With Warmup pace (6min)

• 2min of jump rope (singles or doubles)
• 1min Burpees
• 2min Air Squats
• 1min Broomstick pass throughs

Ski Erg (15min)

• 2x5min with 105% of your 20min pace (use pace boat)
• 5min Rest between sets
• Record your ave watts from sets

If enough energy

Pull up work (15min)

• Accumulate 60s Hollow Hold

Then

• 5 sets of (4-4-4-4-3) Toe assisted Pull ups

Then

• 3x 3 Negative Pull ups

Back Builder (15min)

• 5x 6 Pendlay Rows

Then

• 4x 30m Farmers Carry

Lämppä (Cap 10min)

• 300m Ski Erg

Then 3 Rounds of

• 10 Broomstick Pass Throughs
• 20 Knee together Squats
• 10s Handstand Hold

Lats (15min)
10min EMOM

• Odd minute: 10 (5/5) Archer Push ups
• Even minute: 15-20 Ab Hollow Rollers

Then

• Accumulate 30 Arch/Hollow Tension Drills

Pull ups, 15min for Quality

• 30s Chest-to-bar Banded Pull Downs
• Rest 30s between sets

Then

• 2x 30 Active Hanging Shrugs
• Rest 30s between sets

Then

• 5 sets of (4-4-4-4-4) Toe assisted Pull ups

CrossFit Open Prep (15min)
6min AMRAP

• 10 HSPUs
• 10 Cal Ski Erg

Rest 2min then
6min AMRAP

• 10 DB Snatches @ 10-15kg
• 10 Burpees over DB

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
40s on : 20 off for 5mins

• Double Unders

Back Builder (20min)
10min for Quality

• 5x6 Pendlay Rows
• Perform 30m Farmer Carry with kettlebells or dumbbells between every set (4 times totally)

Then
10min AMRAP

• 12 Reversed Hyperextension on the box
• 40s Supine Chinese Plank
• 10 Banded Z Presses

Ski Erg (15min)

• Start at 65% of your 10min ave watt pace
• Every 3min add 20 watt as long as possible
• Cap 15min (max 5 increases)

Lämppä (15min)

• 2x1min Calf Foam Rolling
• 3x12 Calf Eccentrics per side

Then with jump rope

• Accumulate 50 Jump Double Claps
• Rest as needed

Then

• 25 Swing Stomp Drills

Then

• Tabata (20s on : 20s off, 6 Rounds) for double unders

Handstand work (15min)

• 2x 10 Reach and Rotate

Then
3 Rounds of

• 30s Handstand Hold
• 6 Box HSPUs
• Rest 30-60s between sets

CrossFit Open Prep
10min EMOM

• Odd minute: 10 Power Snatches @ 15-25kg
• Even minute: 30 Double unders

Lats
4 Rounds for Quality (15min)

• 10 Get out of the Pool
• 8 Iron Cross Lift Offs

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 / Singles

Ski Erg (35min)

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

Back Builder for 15min

• 30 Inverted Rows with slow tempo and zero body momentum
• Break down to suitable sets

Then

• 6x20m Double KB Front Rack Walks
• With enough challenging KB weight