2 rounds (24min)
2min ski
2min amrap
1-5 strict pull up
3-10 goblet squat
5-15 sit ups

2min row
2min amrap
1-5 strict pull up
3-10 goblet squat
5-15 sit ups

2min bike
2min amrap
1-5 strict pull up
3-10 goblet squat
5-15 sit ups

3 rounds for time
12 alternating dumbbell snatches 22,5kg/15kg
15 cal row
10 box jumps 60cm/50cm
10 push ups

Rx´d

For time:
400m run
30 ttb
15 power clean @60/40kg
400m run
20 pull up
10 power clean @70/50kg
400m run
10 bmu
5 power clean @80/55kg

Scaled

For time:
400m run
30 sit up
15 power clean @40/30kg
400m run
20 ttb
10 power clean @50/35kg
400m run
10 pull up
5 power clean @60/40kg

Pace, pace, pace... Älä kaasuta liikaa harjoituksen alussa. Pilko Gymnastics liikkeet riittävän pieniin osiin. PC nopeita ykkösiä

6x 3min

A)
3 Raskasta seinäpalloa
3+3 Raskasta Kp/Kk tempausta
7cal Täysillä

B)
3 Korkeaa boxihyppyä/ vauhditonta pituushyppyä
3 Raakariveä 65-70%
10-20 Cross over-hyppyä/ tupla- tai sinkkunaruhyppyä

Complete as many rounds as possible in 12 minutes of

• 3 weighted pull-ups
• 6 push-ups on dumbbells
• 9 dumbbell squats

♀ 25-lb. DBs, use one for pull-ups
♂ 35-lb. DBs, use one for pull-ups

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes

---

STRENGTH:

Front squat,
Build up to 4 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of four front squats.

Sumo deadlift,
5 x 5 (hard)

---

ACCESSORY

Good morning,
4 x 8 (moderate)

Weighted reverse lunges,
4 x 6/6 (hard)

Glute bridges,
4 x 8 (hard)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15

---

(OPTIONAL) 
CONDITIONING



For time:

1000/800m row
+
5 Rounds of:
15 Thrusters 40/30kg
15 Pull-ups
15 Overhead squats 40/30kg
+
1000/800m row
"

10 Rounds For Time:
1-10 Dumbbell Bench Press (floor press)
50 Meter Farmers Carry
200 Meter Run

Dumbbells: (50's/35's)
KILOS: 22.5's/15's

Lämmittelyt 800m ( 400m kevyesti, 400m reippaasti ) + Venyttelyt.

400m 4-8 sekuntia, tavoite vauhdin päälle. Lepo 1:00

400m tavoite vauhtia. Lepo 1:00

3 x 400m " yli vauhtia ". 4 - 8 sekuntia per kierros. Lepo 0:30.

Lepo 2:00

1600m Tavoite vauhtia.

• loppuverkka.

2-3 rounds, rest as needed
a) 3+3 turkish get up / 5+5 windmill
b) 15-30s plate pinch grip hold"

IN TEAMS OF 2.
ON A 11:00 RUNNING CLOCK...
170/140 Cal Bike/Row/Ski
-Rest with Time Remaining

ON A 9:00 RUNNING CLOCK...
90/70 Cal Bike/Row/Ski
50 DB Hang Power Cleans 2x22,5/15kg
-Rest with Time Remaining

ON AN 7:00 RUNNING CLOCK...
50/40 Cal Bike/Row/Ski
40 DB Hang Power Cleans
40 DB Farmer Lunges
-Rest with Time Remaining

ON A 5:00 RUNNING CLOCK...
30/25 Cal Bike/Row/Ski
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 DB Front Squat

Split as needed, one works!