Superset
Reverse Crunch 2 x 12. No rest.
RKC Plank 2 x 30s. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 rounds for time
200 M Run / Row / Ski / Half Stairs
15 Russian Swings (53/35)
10 Hand Release Push-ups
- Goal: Smooth methodical pace, weight and scaling should be such that you never stop moving and your split times are very close.

30-20-10:
Burpee Box jump over
Toes to bar

• Box: 60/50cm

(Time cap: 12min.)

Not For time:
5 Strict HSPU
5 Strict Ring dip
5 Push up

Rest as needed.

4 sets of :
15 ghd sit ups / v-ups
5 bar muscle ups or 10 c2b pull ups or pull ups
10 thrusters with 10-15/17.5-22,5kg dumbbells
rest 2 min bwn rounds
go these intervals with 80% effort, not all out. Good target time per round 1:45-2:15 depending much your
ability to do pull ups . to go all out on this would time be something around 1 min 10 sec so on purpose
we are that target time lower to slow pace down a bit.
Score is total time of all 4 sets

18min AMRAP
80 double under
20 shoulder to overhead 40/25
20/17 cal row

Power Snatch
1 set of 3's @70%
1 set of 2's @75%
1 set of 1's @80%
1 set of 1's @85%
Last set your 1RM of Power snatch

8x 2:00 On, 1:00 Off:

30/24 Cal Air Bike
30 Power Cleans
30/24 Cal Air Bike
30 Front Squats
30/24 Cal Air Bike
30 Squat Cleans

Barbell - 50 / 35 kg
Time cap: 23min.

• Ohjeistus:
• Etene 2min. aikana aina mahdollisimman pitkälle ko. liikkeitä/toistoja, jonka jälkeen tulee pakollinen 1min. tauko. Jatka tauon jälkeen aina siitä mihin jäit.
• Jos pääset kierroksen loppuun (kyykky riven jälkeen), on kokonasaika tuloksesi.

40 min alkavalla minuutilla

1. Soutu/pyörä 14/10 kaloria
2. Polvetrintaan 10
3. Seinäpallo heitto 12
4. Yleisliike pallon yli 8

Bench Press

3 x 4 x 70%

Sendoff 2:30