3 rounds

30 single unders
20 Straight leg sit ups
10 Air Squat

27-21-15 reps for time of:

• 165-lb. back squats
• Handstand push-ups

For time :

100/80 Cal Row
50 Single DB Hang Power Snatch 22,5/15kg
30 Dumbbell Facing Burpees

Directly into...

30m Single DB OH Walking lunge

( 12 - 15 )

For time:
60 air squat
40 mountain climber
20 split jump
40 mountain climber
60 air squat

Warm Up
2 sets
2:00 cardio machine
20 plate hops
10 GTOH with plate
5 scap pull ups + 5 kipping
5 inch worm with push up
5 dynamic squat strech
then
prep for metcon, going like 3 sets 6 db snatch + 3 burpee box jumps
increased weight/intensity each round

Metcon
3 sets
12-9-6 reps
Single arm DB Devils press @12.5-15/20-22.5KG
toes to bars
Box jump overs @50/60cm
rest 5 min bwn set

time target on each set is sub 6 minutes, cap 8 minutes Goal is also hit unbroken set on each time. Dont start first set all out, push a bit more on second and last round.
scaled reps 9-7-5 reps.

Midbody work
3 sets
20 weighted cossack squats
10+10 windmill @light/mod weight
10+10 single leg calf raises (use 15-20kg plate as raiser
rest 2-3 min

Cool down
2-3min light cardio
1+1 min adductor smash with roller
1-2 min v-sit strech
1+1 min pigeon pose strech (pakara/lonkankoukistaja venytys)

Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
10 alt leg lunge elbow to floor strech (askelkyykky taakse,pari pumppausta ja kyykky takas eteen vuorojaloin)
10 db snatch
5+5 single arm db oh lunges (vuorojaloin paikallaan) R/L hand
5 box jumps
then 2 sets with barbell
3 snatch deadlift + 3 hang muscle snatch + 3 snatch grip pp + 3 snatch balance to (power snatch pos)

Weightlifting (add + 2.5kg to each set compared to last week)
Emom 5
5 power snatch @light weight @50-55%
rest 1 min
Emom 5
3 power snatch @moderate weight @65-70%
rest 1 min
Every 0,5 min for 5 minutes (10 sets)
1 power snatch @heavy weight @80-85%
rest 1 min
Emom 5
3x3 power snatch @moderate weight and finish with 2x5 reps @light weight

Strenght
BOX SQUAT TO "BENCH" 6-5-4-3-2-1 reps , build to heavy single, go by feel, NO FAILURES, JUST GO BY FEEL.
rest about 2 min bwn sets
TEST MOVEMENT BEFORE GOING FOR THAT 6 REPS, GOOD START WEIGHT ABOUT 40-50% OF 1RM

Metcon
3 sets
30-40 double unders
16-20 single arm db oh lunge walking steps R/L (change db to other hand on halfway) 15/22.5kg
15-20 wall ball shots
30-40 double unders
rest 1:1 bwn sets

Cool down
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 glutes strech

Rest day - what did you do?

Metcon (reps)

AMRAP in 15 minutes of:
21 KBS
15 Front squats
9 KB taters
*100m ish penalty run if you drop the kettlebell during a set.
All sets must be unbroken. You can take a rest between rounds.

Gymnastic Work
Skill Work
Muscle Up Training (bar or ring muscle ups) 15-20 minutes
Take 10-15 minutes do practise muscle ups as an skill or volyme/strenght training
examples perform 8-12 ring muscle ups total. 10x1 rep (emom pace or so)
strenght Every 2.5 min for 4 times (4 ring muscle ups) 4x4 total = 16 reps
20x every 30s = 1 rep.
If performing this kind of workout, try to do it better than last time

Here is other example, step by step training
Ring/BAR Muscle up Practise (you choose)
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

Prep for Cardio training
40 easy, 20s moderate and 10s fast. rest 20-30 sec and change machine
then some overall dynamic streching

Workout
Easy Pace Metcon
120/150 calories of air bike
2200/2500m Row
120/150 calories of air bike
2200/2500m Ski

Purpose is to do this with easy pace
Rowing (vetotahti 18-22. tavoite vauhti n.2.10-2.15 ja m.1.58-2.08 )
Ski erg (vetotahti 22-26, tavoite vauhti n. 2.15-2.25 ja m. 2.03-2.10 )
air bike watts for women 180-230 and men 220-280

Cool down
2-3 min light work with air bike or row
2-4 min upperback/lat/trapezius area smash
1+1 min trcep strech

AMRAP 10

1 Push Press 42,5/30kg
1 Burpee Box Jumps 24"/20"
2 Push Press 42,5/30kg
2 Burpee Box Jumps 24"/20"
3 Push Press 42,5/30kg
3 Burpee Box Jumps 24"/20"
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