5 sets of 5 Shoulder Presses
Set 1: 5 @60% + 10 Double DB Push Presses
Set 2: 5 @65% + 8 Double DB Push Presses
Set 3: 5 @70% + 6 Double DB Push Presses
Set 4: 5 @70% + 4 Double DB Push Presses
Set 5: 5 @70% + 2 Double DB Push Presses
- Move up in weight each set for the DB, ending with a heavy set of 2.

Every 12 minutes for 36 minutes (3 rounds):
800 m run or 1000/800 m row
10 burpees
20 push ups
30 KB swings 20/12 kg
40 sit ups
50 air squats

AMRAP 40

800m Run
30 Box Step-ups
20 Shoulder Press 20/15kg
1500m Bike Erg
30 Kettlebell Swing 24/16kg
20 Single Leg V-Ups

Warm Up
3 rounds
1 min air bike
5-10 hr push ups
15 banded face pulls
10 toe up RDL

Strenght
Bench Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min bwn sets
Weighted Pull ups 5 reps @38-43% + 3 reps @48-53% + 3-5 reps on last set @58-63%
rest 2-3 min bwn sets

Skill Metcon
For time
30/24 - 24/18 - 18/12
calories air bike
21-15-9 reps
Strict HSPU (skaalaa niin et maksimissaan 4 osassa menee shspu)
C2B or Pull ups (leuat 1-3 osassa, tee 21 ja 15 sarja ainakin 2 osassa. vika voi mennä putkeen)
eli eka kierros 30/24 cal pyörää sit 21 shspu + 21 c2b tai leukaa, sit 24/18 pyörää 15/15 hspu ja leuat jne.

Intervals
2+2+2 min on / 1 min off
5 devils press
12/15 calories air bike
max reps deadlifts @50% of 1rm (älä vedä överiksi, tavoite 10-15 reps joka kierros)

Optional Accessory Work
2-3x12-15 tricep push downs (green band + stick)
2-3x 12-15 banded strict chin ups (kapea ote)
2-3x 15+15 half kneeling trunk twits
rest as needed

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio

24min EMOM
1.min Ergo cal
2.min 8x deadlift, rest of the min. burpee box jump
3.min rest

WARM-UP


3x
:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH



Front squats,
3 x 5 @ 60%

Back squats,
3 x 5 60%

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ACCESSORY

3 x 12/12 Bulgarian split squats (easy)

3 x 12 Reverse hyper

3 x 12/12 Standing 1-arm behind the neck tricep extensions

3 x 10 Ring-rows

4 x :30s Reverse plank between benches."

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:
15/12 Calories ski
15 Kettlebell swings
15/12 Calories bike
15 Wallball shots"

E2MOM x15
3 power clean @60/45kg
5 push ups
7 cal bike/row

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noin minuutin kierroksia
power clean laitoin napsun isompaa painoo, mutta ei saa tulla seinä vastaan vaan paino silleen, et saat 15 kierrosta tehtyä touch and go
Jos rupee meneen yli minuutin kierrokset, skaalaa kaloreita alemmas (ja painoa)

For time 31 reps each:

KBS 16/24
Push up
Burbee
GTOH plate 10/15
Goblet lunge alt. 16/24
T2B

Every year, add one rep to every mvnt!

In a team of three:
Amrap 33:14

A) row 30 cal

B) amrap:
30 wall ball
6 box over burbee

C) rest

Switch after rowing.
Result: total calories + reps

Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn
then 2 rounds
20m bear crawls
5/5 single arm ring row
:20-30 bar hanging
10 air squats + 5 squat jumps

Skill
Rope Climbing and HSW/Wall Walk Skills / Holds for 15-20 minutes

Workout
Emom 18
min1 : HS Hold / Free Hold x 30 seconds or HS walk x 5-10m
min2 : Rope climbing x 1-2 reps or set of kipping ull ups
min3 : box jumps x 5-7 reps to 60/75cm (skaalaa niin ettei tuu vahinkoja)

Accessory Work
2-3 sets
tricep turns + bicep curls as an supersets and 10-12 reps on both movements
rest 2 min bwn