In Pair

Min 0-12 AMRAP
16-20-24-….reps of
Single Arm Devils Press 22,5/15kg
Hang Power Cleans 2x22,5/15kg
Front Squat 2x22,5/15kg

*Resting partner holds a WB @shoulder

Rest 3min

Min 15-25 AMRAP
”I Go A, You Go A - I Go B, You Go B -
I Go A-….”

A. 8x7m Shuttle Run + 8 Box Jump Overs
B. 8x7m Shuttle Run + 6 Burpee Box Jump Overs

Rest 3min

Min 28-45(Timecap)
For time
16-22-28 Box Step Overs 2x32/24kg
34-42-50 Calories
8-12-16 Wall Walks

3-5 min cardio work with air bike
easy couch streching / tricep streching
then
Band Pulls + Banded Hip Activation
then 3 rounds
1:00 row
10-12 banded good mornings
6-8 scorpions
4 inch worm with push ups (go forward to active more hip flexors)
6 romanian deadlifts (add weight a bit during these if feel like it)
4 bar facing burpees (step up tactic is recommended after first rounds, and take the faster way at the end again if possible)

then
Climb to workout weight on deadlifts doing 3-4 reps on each weight.

then workout prep
2-3 times through
1 deadlift
1 bfb
2 deadlift
2 bfb
rest 10-20 sec bwn

CF Open 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225-lb / 155 -lb barbell

Time cap: 10 minutes

I Recommend to Step up on burpees maybe even at the start. Split Deadlifts after first rounds, maybe even singles on some point. Be Safe, dont make your back scream. This will be tough one. Again you can think this like "cooper running" it will hard to finish this under 10 minutes. Dont start out too hot!

Cool down
3-5 min easy light cardio
3x15s pigeon pose strech alt time
2x15s leg across body strech alt time
3x5-10s cobra downdog pose alt time
3-5 reps of russian baby maker strech

Emom 50min
1. 8-6 Ring dip
2. 4 BMU/ banded BMU/ 6 C2B / 8 pull-up
3. 1 C&J 85%
4. 2 Rope
5. 4 DB hang Cluster
6. 40 DU
7. 12 T2ring
8. 8-12 HSPU
9. 12 jumping lunges
10. REST

OPEN 22.2

For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift @102.5/70kg
Bar facing burpee

Time cap: 10min

STRENGTH PROGRESS 12/13 - HEAVY-LIGHT WEEK

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WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

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SNATCH On The Plates
4x3@nousu 50% pal 2min

SNATCH + OHS
2[2+1]@60%, 2[1+1]@71%, 3[1+1]@76% pal 2min

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SNATCH
6x1@76-83% pal 2min

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SQUAT JUMP 5x5@tanko pal 3min

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KEHONHUOLTOA LOPPUAIKA

3-4 rounds:
20m Double DB Walking Lunges
15/12cal Row
10 T2B

Soutu 5km

Warm Up
3 rounds
45s run
45s row
45s air bike
15 sec switch time, add speed during rounds.

2 rounds
5 bodyweight kang squats
5+5 big arm circle with 1.25/2.5kg plate (slowly)
10 kip swings
10 hollow rocks
10 goblet squats @12/16kg

Some squat and overhead mobility of your choise (5-10 minutes and start workout)

Metcon
Easy Pace Cardio for 38 minutes
0-12 min
Run on Assault runner
perform 8-12 toes to bars every 2 min (2,4,6,8,10 mins so total 5 times)
rest 1 min
14-25 min
Rowing
perform 5+5 single arm db thrusters @15/22.5kg (16,18,20,22,24 min so total 5 times)
rest 1 min
27-38 min
Air Bike
perform 5+5 single arm db OHS @15/22.5kg (29,31,33,35,37 min so total 5 times)

Cool down
3-5 min light cardio
1+1 min hip flexors streching
1+1 min quad smash with roller
1+1 min adductor smash with roller
1+1 upper trap smash with barbell
1+1 min forearms smash with barbell

Shoulder Press

1 x 5 x 55%
1 x 5 x 63%
2 x 10 x 68%
1 x 10+

For Time:

Row 2k