Warm Up
2 rounds

1.5 min cardio

30-45sec jump rope
5 burpees
10 ring rows
10 alt hand power clean&push press
5+5 suitcase deadlifts

Metcon

3 Sets
1 min jump rope
4-6 burpee pull ups / 4-6 burpees + 4-6 hardened ring row
1 min rest
2 min cardio machine
6-8 double db power clean+push press
1 min rest
6-8 Shuttle Runs (2x5+5m)
8-12 kb deadlifts
rest 3-4 min bwn sets

Lämmittely 400 - 800m hölkkää + venyttelyt + 400m reippaasti.

12 x 200m vedot. Lepo 1:00

Loppuverkka

For time :

Run 800m
40 Air Squats
30 Shoulder Press 20/15kg
20 Sit-Ups
10 Shoulder Press 20/15kg

TC 10

Alternate between A and B for 45 min

A) 7,5 Min:

30 Box Step Over

30 Air Squat

30 Sit Up

B) 7,5 Min:

300m Row

10m Inch worm with 5s hold

30s Plank with steps

Keep the heart rate between 60-70% HR MAX!!

Power snatch + Snatch

6 to 8 x 1+1 @ 70+%, go every 1:00-1:30

Clean and jerk 7 to 10 x 1 @ 65-75%, go EMOM

– These are deload sets. Stick to the percentage range and focus on hitting excellent repetitions

In teams of 3
AMRAP 20 x 3:
- Cal Row / Ski / AB

• So its 20min AMRAP on each machine, one at a time, with no rest btw amraps. Team can use only 1 machine and can switch athlete whenever they want. score total calories.

Rope climb tech

DU tech (10-15min)

EMOM 10 (0:40/0:20)

1) Handstand walk for distance
2) Double-unders

– Rest 5:00 –

EMOM 10 (0:40/0:20)
1) Ring muscle-ups
2) Single-leg squats, alt

– Rest 5:00 –

EMOM 10 (0:40/0:20)
1) Handstand push-ups*
2) DB Snatches, alt**

• Parallette (choose deficit), deficit (choose deficit), wall-facing, strict or kipping ** Choose a heavy weight you can still cycle for 8+ reps each minute (e.g. 35/25kg)

Movement options.
Handstand walk → Seal walk
Double-unders → Speed rope skips
Ring muscle-up → Bar muscle-ups → Seated ring muscle ups
Single leg squats → Pistols to a band → Box step up (only the working leg on the box), choose a height based on ability
HSPU → Standing HSPU variation of choice

A)
Daily max of 5RM Hang Power Clean
- work on speed and positions

B)
EMOM 16 mins
Min 1: Curtis P x 4
Min 2: rest
Min 3: one round of DT @60/43kg
Min 4: rest

One "Curtis P" complex consists of one Power Clean, one Lunge (each leg), and one Push Press.