Buy-In:
750m row

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
750m row

Every 2,5 min for 10 minutes (4 sets)
5-7 strict ring dips
3 squat snatches @50-60%

3-5 rounds for quality

5+5 windmill

5+5 turkish get up

10 russian twist

Warm up:
Thorasic flow

Warm up for neck and shoulders:
20 "Back and forth"
20 "Side to side"
20 "Ear to shoulder"
"Chin to chest stretch" 20s.
"Ear to shoulder stretch" 20s./side

A.
Warm up:

40s. On / 20s. Off:

1.) Jumping jacks
2.) Air squats
3.) Burpees
4.) Up & down dog
5.) Spider lunges with a twist (Alternate)
6.) Single leg Scale (Alternate)

Mobility:
- Lunge complex: 2x 60s.
- Couch: 2x30s.
- Pigeon: 2x30s.
- Chest: 2x30s.
- Ankles: 2x30s.

B.
For time:
100 Burpees

• Every minute: 10 Air squats
• Start with a squats

Ohjeistus:
- Skaalaa tarvittaessa toistoja pienemmäksi.
(esim. 75 Yleisliikettä & 6 kyykkyä)

C.
5 rds:
10-20 Hollow rocks
6-12 Side plank hold with a twist
Rest as needed...

• Accumulate 2:00 Hollow Hold
• 5:00 Practice Candlestick to Squat
• 5:00 Burpee Flow
• Accumulate 2:00 Supine Shoulder Bridge Hold

16 min EMOM
odd 2 cleans 100kg/75kg
even 10 C2B

21-15-9:
Squat Cleans (60/40)
Ring Dips

TimeCap 12min

Build the Heavy Single

AMRAP 15
1-2-3-4-… Rope Climbs
12 Toes-to-bar
16 DB Snatches 22,5/15kg

-add 1 RC each round