AMRAP 25

Row 500/400m
12 box over burpees
100 du´s
12 ttb

Warm up(0:00-10:00)
Rowling x5
Penalty=burpees
then
barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
Child's pose-1:00 min
Couch stretch-1:00 min per
Chest stretch-:30 sec per

Skill/Teach(15:00-25:00)
Strength movements-
Solid form with good range of motion

Gymnastic movements-
Max set of quality reps. Modify as needed.

Conditioning-
Go hard. This is a sprint!

Metcon(30)
“Onesies”

Choose 1 From Each Section:

Weightlifting

1RM Deadlift

1RM Bench Press

1RM Back Squat

Gymnastics

Max Strict Pull-ups

Max Weighted Pull-ups

Max Muscle-ups

Max Strict Handstand Push-ups

Conditioning

1 Minute Bike Calories

500 Meter Row

Opt(12)
Tabata airdyne or jing jang
Tabata v sit
2x10 db fly ss w/push ups

Finisher
30 t raise
30 band pull aparts
60 double crunch
1 min quad, hamstring or sh distraction per

Optional Accessory:

CONDITIONING

3 rounds for time:

7 Hang Squat Clean @60/40kg
14 Wallball

RPE 4

Target: all sets unbroken

AMRAP 20

5 pull ups
10 push ups
15 air squat

50 min with partner:

1000m Ski erg
50 box step overs
40 Single arm russian KB swings
30 Abmat sit-ups

-Rauhallinen tahti ja suht lyhyillä vaihdoilla, muistakaa pitää sykkeet 50-60% maksimista.

5 kierrosta:

20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 mins jokaisen kierroksen jälkeen

Optional Accessory:

GYMNASTIC CONDITIONING

3 rounds, rest as needed between

10 Plate Sit-Up + 10 Plate Hollow Rock + 10sec Plate Hollow Hold

RPE 4

You can do this without the plate as well.

Accessory 3 rds

15 GHDSU
10 seated press

60 minutes endurance row
*every 5 minutes 8 supine ring row + 10 pistols

Bicep 21s: 3 x 7 each. Rest 60s.