AMRAP 5:
Buy in Row 350/300m
21 C2B
21/15 Cal Bike

Tehkää vuorotellen

Rest 5 min

Warm up(10)
Slow Row
Active Samson

Medium Row
Active Spidermans

Faster Row 
Push-up to Down Dog

10 reps per
Air Squats 
Medicine Ball Deadlifts
Medicine Ball Squats

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 Stretch-1:00 minute
Wrist Stretch-1:00 minute
Pigeon-1:00 minute per side

Skill/Teaching(15:00-35:00)
Hang clean
Jump position-hips back, shoulders forward
Landing position-hips back, chest up

Prep:
10 Second Jump Position Hold 
10 Second Land Position Hold

3 Straight Arm Jumps 
3 Hang Muscle Cleans

3 High Hang Power Cleans 
3 Hang Power Cleans

Wallball
Ball high and close
Relax arms

Prep:
5 Front Squats 
5 Push Press 
5 Thrusters 
5 Wall Balls

Row
Legs
Handles to shins

Run through(35:00-40:00)
6 Hang Power Cleans 
6 Wall Balls 
6 Calorie Row

Metcon(20)
"Hangman Jury"
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

Options
40/28 Calorie Schwinn Bike
400m run

Opt(12)
1600m walk/run
5x100m hill sprint
1000m row
3x2 touch and go clean

Finisher
30 band pull aparts
30 t raise
100 flutters
2 min quad stretch

EMOM 12 min

6 PP @60%
5 burpees
6 FS @PP weight or goblet squats

EMOM 10
1 min : 50 du
2 min : Push press (10-8-6-4-2), 35/25, 42,5/35, 55/40, 60/42,5, 72,5/52,5

For time:
50 DU
15 Power snatches 35/25kg
10 Bar over burpees

Rest 3min

40 DU
12 Power snatches 43/30
10 BOB

Rest 3min

30 DU
9 Power snatches 50/35
10 BOB

Try to hit the snatches unbroken and TnG!!!

• 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

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