Warm up(0:00-10:00)
5 shuttle runs then
:30 sec lateral hops over barbell 
:30 sec knuckle drags
:20 sec lateral hops
:20 sec knuckle drags
:10 sec lateral hops 
:10 sec knuckle drags
5 shuttle runs followed by…

"Barbell warm up"
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 straight leg deadlifts
5 front squats

Mobility(10:00-15:00)
wrist stretch 1:00 min
elevated child's pose 1:00 min
10 warrior squats per side

Skill/Teach(15:00-35:00)
Snatch prep w/pvc
"Burgner warm up"
down up
high wide
muscle snatch
snatch land 2,4,6
snatch drop

Burpee prep:
4 Active Spidermans (2/leg) 
4 Push-ups 
4 Frog Jumps
2 Burpees 
2 Burpees over bar

Run through(35:00-40:00)
5 shuttle runs
3 snatch(squat or power)
3 lateral burpees

Weightlifting (15)
Snatch
3-Position squat snatch or power
Build to Heavy(heavy is a load that you can hit consistently with good form-not a PR)

Metcon(15)
“Sunny Side”

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

Opt(12)
100 double unders or du goat
800m run
Tabata row for cals
5x5 hip extension

Finisher
30 w raise
:30 sec chest opener per
100 flutter kicks then :30 sec 6 inch hold
1:00 min hamstring stretch per

Warm up(0:00-8:00)
:30 sec slow row
:30 sec downward dog w/foot pedal

:30 sec moderate bike
:30 sec active dive bombers

:30 sec fast row
:30 sec active spiderman

Mobility(8:00-11:00)
Pigeon pose-1:00 min per
Banded shoulder distraction-:30 sec per

Skill/Teach(10:00-25:00)
Row-
Quick handle return
Range of motion
Prep:
100m row w/good form

Pull up-
Long hollow body
Hips to power kip
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull ups
3 kip pull ups

Push ups
Range of motion
Hips up
Prep:
5 push ups

Squats
Chest high
Range of motion
Prep:
5 slow squats

Sit ups
Use arms for momentum
Full range-touch toes, hands touch beside head.
Prep:
5 sit ups

Run through(25:00-30:00)
5 cal row or bike
1 strict pull up
2 push ups
3 squats
4 sit ups

Metcon(30)
"Down & Dirty”

For Time:

30/21 Calorie Row

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

30/21 Calorie Assault Bike

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Row

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Assault Bike

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Opt(12)
1600m walk/run
800m run
3x6 curls ss w/tricep kick backs

Finisher
30 t raise
15 halo per side
:30 sec sh distraction per
15 side plank pt
1:00 min plank

For time
Buy in 10 x Ring Muscle Up
then
4 rds
DU x 21
T2B x 12
then
Buy out 10 x Ring Muscle Up

Front squat, find heavy 7 reps, then 7-3-7-3-7-3 reps with same weight

-OHS x5 (moderate weight) + 20sec handstand hold
-rest

Tankojumppa

3 rounds for time. Rest 1min between rounds.
20kg/15 kg

20 power clean
20 power snatch
20 backsquat
20 shoulder press
20 frontsquat
20 high pull
20 good morning
15 barbell rollout

Tempaus 2@70%, 2@75%, 2@80%, 1@85%, 1@90%/1@kisa-aloitus

Te-Veto 3x2@105%

Takakyykky(eka toistossa 3sek pause pohjassa) 3x3@70%

Jalkojen nostot/TTb 3xmax

Shoulder press x2 + push press x2 + push jerk x2
(~75% of shoulder press 1RM)

Build it #13

3 rds for quality

Alakroppa
Lunge (12 toistoa/puoli)
rest 30 sec
hip thrust 12 reps
rest 30 sec
Banded pull through 22 reps
rest 60 sec

Yläkroppa
Single arm row 12/ puoli
rest 30 sec
Strict press with barbell 12 reps
rest 30 sec
Triceps with band 12 reps
rest 60 sec

Loppuun core:

Abmat sit up 3x15-20 reps

Warm up(0:00-8:00)
1 Minute Slow Row 
20 Knuckle Draggers* (10/side) 
10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row 
10 Active Spidermans (5/side) 
10 Air Squats

:30 seconds Faster Row 
10 Push-up to Down Dog 
10 Air Squats

followed by…

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility (8:00-12:00)
Front rack stretch-1 min
Wrist stretch-1 min
Warrior squats-10 reps

Skill/Teaching(12:00-30:00)
Double unders
:15 Seconds Quick Singles 
:15 Seconds Higher Jump Singles 
:15 Seconds Double Taps*
:15 Seconds Double Unders or Practice

Double under options
150 single unders
Reduce du's to 50
1:30 du practice

Air squat
Full hip extension
Below parallel
5 slow air squats(perfect form)

Power clean-
Movement Prep: 
10 Second Hold Receiving Position 
2 High Hang Power Cleans 
2 Hang Cleans 
2 Power Cleans

Run through(30:00-35:00)
1rd
12 du's/su
8 air squats
4 pwr clean

Metcon(35:00-60:00)
"Double or Nothing"
3rds
75 double unders
50 air squat
15 power clean (135/95)

Opt(12)
work up to heavy clean
800m run x2, rest = work
4x200m on the 2:00 min
max cal row in 1:00 min

Finisher
30 t raise
:30 sec chest opener per
100 bicycles
2 min hamstring stretch