Hyvää huomenta liikkeellä VAPU varpaille tasapainoon
5x3@30-40% (takakyykky)

Raakarive + Rive + työntö

7 x (1+1+1)@70-85%

VAPU + työntö, suoraan alastiputuksesta (nousu päivän max VAPU)

Vatsat 150kpl

For Quality:

10-1 Strict TTB
1-10 Push-Up

Target: all reps unbroken

Scaled if needed!

Loppuaika tunnista vapaavalintaista mobbailua.

Warm up(0:00-10:00)
100m run
Spiderman
Cradle

Heel grab
Knee grab

Toe walk
Skip for height

Heel walk
Skip for distance

Mobility(10:00-15:00)
Pigeon pose-1:00 min per
Samson stretch-1:00 min per

Pointers/skill(15:00-20:00)
-400m-pace to so that you can keep moving.

-Muscle up/pull ups
Long hollow body, keep legs tight, use hips.
Prep:
10 scap pull ups
3 kips
1-3 strict pull up or mu
3 pull ups

-Double unders-wrist in front of body, control your pace.
Prep:
10 small hop singles
10 big hop singles
10 double taps
10 double unders/ du attempts

Metcon(25)
“Schlitz”

4 Rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double Unders

Opt(12)
*Week 3 strict press-pull chart
-5x5 hip extension
-1600m walk/run

-FTFloat
3rds
2 rope climbs
6 strict hspu
10 ttb

Finisher
30 scap push ups
30 cuff iso
100 flutters w/10 sec six inch hold every 10 reps
1:00 mim hamstring stretch per

Optional Accessory:

3 rounds:

Row 1000m
3 rounds of Cindy

RPE 3

One round of Cindy is:

5 pull-up
10 push-up
15 air squat

Maastaveto 2x82,5%, 2x90%, 2x97,5%, 2x90%, 2x82,5%
Voimapyörä 5x3-8 (lopussa 3s pito)
Dead Row 5x3

Warm up(0:00-10:00)
:45 sec slow row
:45 sec walking samson

:45 sec moderate row
:45 sec walkout

:45 sec faster row
:45 sec cossack squat(deep side lunge)

Mobility(10:00-15:00)
Pigeon-1 min per
Wrist stretch-1 min
Banded shoulder distraction -1:00 min per

Skills/Teach(15:00-25:00)
Overhead squat-active shoulders tight core
Burpees over erg-no hip open
Row-keep handle moving

Movement prep-
Overhead Squat
Active shoulder vs non active shoulders
4 air squats
4 pvc overhead squat(form)

burpee
4 Active Spidermans (2/leg) 
4 Push-ups 
4 Frog Jumps
2 Burpees 
2 Burpees over erg

Run through(25:00-35:00)
Take 5 mins to work up to overhead squat weight then.....
1rd
5 overhead squats
5 burpees over erg
5 cal row

Metcon(25)
“Freedom Sauce”

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00

AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00

AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00

AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Opt(12)
1600m walk/run
5x50m sprint
4x2 bench/strict

Finisher
30 scap push ups
15 side plank punch thru
60 knee tap crunch
2 min quad stretch

Do dips

Kyykky 2x80%, 2x85%, 2x90%, 3x85%, 4x80%
Etukyykky 5x3
Vatsat 5x10

1
20 minutes of snatching. Prepare for the complex
2
Snatch + hang snatch + ohs
20 minutes. Climbing weights.

Warm up
Line drill
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Banded walk(down and back)

Barbell warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Mobility(10:00-15:00)
Front rack-1:00 min
Ankle- :30 sec per
Pigeon-1:00 min per

Skills/Teaching(15:00-30:00)
Back squat
Hand position
Elbow position

Thruster
Grip
Elbow position

Prep:
5 Pausing Front Squats 
5 Push Press 
5 Front Squats (Hybrid Grip) 
5 Thrusters

Weightlifting(30:00-45:00)
3x5 back squat-build to a heavy

Run through(45:00-50:00)
100 Meter Run 
8 Thrusters

Metcon(10)
"Turn and Burn"
2 Rounds: 
400 Meter Run 
30 Thrusters (65/45)

Opt(12)
800m run/800 walk
1000m row
5x50 sprint
db bench/bench 5x3

Finisher
30 scap push ups
2:00 min lax ball smash
60 rtw
1 min samson per