• Weighted if possible
• All sets with same weight
• Rest 90sec btw sets

Aikaa vastaan:
600m juoksu
15-12-9
Kyykky
Punnerrus
Rengassoutu
600m juoksu

Warm up(0:00-10:00)
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

Barbell Warmup
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 stretch-1:00 min
Couch stretch-1:00 min per

Skills/Teach(15:00-35:00)
Double unders
bounds
hand positioning

Movement Prep
Breaking between 
:15 Seconds Quick Singles 
:15 Seconds Higher Jump Singles 
:15 Seconds Double Taps*
:15 Seconds Double Unders or Practice

Hang squat cleans
Hook grips
Jump tall, get small
Stand tall
Movement Prep

Performed with empty barbell 
5 Hip Hinges (Pockets to Top of Knee) 
5 Jump Shrugs 
rest
3 High Hang Power Cleans 
3 Hang Power Cleans 
rest 
3 High Hang Squat Cleans 
3 Hang Squat Cleans

Build to lighter weight than being used in workout

Run through(35:00-40:00)
1 Round
Performed with lighter weight
100 Meter Run
15 Double Unders or 15 Single Unders
5 Hang Squat Cleans

Build to workout weight

1 Round
Performed with workout weight
100 Meter Run
15 Double Unders or 15 Single Unders
5 Hang Squat Cleans

Metcon(20)
"Undertow "
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

* If unable to run, complete one of the following:
200 Meter Row 
20/14 Calories Schwinn 
14/10 Calorie Assault Bike

Opt(12)
5x100m shuttle
3 mu/3 dips on third superset w/8 reverse fly
1600m walk/run 400m run/400m walk x2
4x1 clean

Finisher
30 cuff iso
30 t raise
100 bicycles
2 min quad stretch

Kyykky 2x4x75%, 2x3x80%, 2x2x85%, 2x1x90%
Etukyykky 5x5
Vatsat 5x10

• Zombie Quads
• Spiderman Escapes
• Does a Bear Shit in the Woods
• Two Headed Stair Monster!
• Monkey Magic
• Tarzan
• Jockey's On Jockey's Off
• The Gulag
• Pumpkin Resurrection

Back squat

5x3@60%

10 reps joka liikkeessä ja 3 kierrosta

Tempo 3 sekkaa alas joka liikkeessä

Back Squat
Dumbbell floor press
Strict leg raise
Supinated grip bent over barbell row
Bicep curls with db/kb/plate
Banded face pull with stick
Triceps with stick and band

Rest as needed between the movements and 90 sec between the rounds

EMOM 10 min

5-7 pullups
10-15 hollow rocks

Maastaveto 2x4x75%, 2x3x80%, 2x2x85%, 2x1x90%
Voimapyörä 5x8-20
Pendlay Row 5x10

8 reps joka liikkeessä ja 3 kierrosta

Tempo 3 sekkaa alas joka liikkeessä

Back Squat
Dumbbell floor press
Strict leg raise
Supinated grip bent over barbell row
Bicep curls with db/kb/plate
Banded face pull with stick
Triceps with stick and band

Rest as needed between the movements and 90 sec between the rounds