5 Sets of 3 @ light weight

AMRAP7 - WOD / EASY:
7 Burpee to target / Burpee or up & down
7 v-up / sit up
7 heavy kbs (32/24) / kbs

4 round each unbroken!
12 Gorilla Rows
9 KB Cleans
6 KB Push Press
12 Front Rack Reverse Lunges - 6 each
Rest 2:00

Timecap: 12 mins
Goal: sub 1:30/round

Extra credit:
Banded Overhead Triceps 3 x 25. Rest 60s.

AMRAP 14

50 Box Step Overs 24"/20"
50 Sit-Ups
50 Wallballs 20/14p
50 Push Ups

LAJI 2:
LAJI 2
2 - Part A
With a running timer (starting from 0:00)
Part A:
Min 00-10
5 rounds for time:
5 Ground to Overhead
10 Bar Facing Burpees

M/N 35-39, 40-44: Ground to Overhead 42,5/30 kg
M/N 45-49, 50-54:Ground to Overhead 35/25 kg
M/N 55-59, 60+: Ground to Overhead 30/20 kg N: säären puolesta välistä (low hang), mikäli käytössä ei ole 10 kg tankoa

AMRAP 4

27/21 Calorie Bike
27 Burpees
27 Pull Ups

Rest 4 minutes

AMRAP 4

21/15 Calorie Bike Erg
21 Burpees
21 Toes To Bar

Rest 4 minutes

AMRAP 4

15/12 Calorie Bike Erg
15 Burpees
15 CTB

• Sprint the bike for the first 5-10s. each interval. This gets the bike ramped up without impacting the rest of your workout. After that, settle into a harder effort pace, but leave enough in the take to be able to transition smoothly into the burpees that follow.

• Find a steady pace on the burpees that you´ll never need to stop or slow down. Practice having different gears here, so that you can switch your pace instead of needing to stop.

• On the gymnastics movements, there is no right or wrong here. However you choose to break things up, try to minimize your rest between sets by giving yourself a 5 second count down, each time you break.

Superset x 3 sets

5/arm x Alternating Single Arm KB Clean
Rest 1:00
10/side x Half Kneeling Band Pallof Press
Rest 1:00

*Go heavy on the KB clean if technique allows!
- Improve or match last week!

2-3 rounds

40-60s plank hold
20-30s side planks

rest as needed between rounds

For time:
30/24cal Row
6 Wall Walks
20 Box Jump Overs 60/50cm
3 Rope Climbs 4m / 12 Pull-ups
30 Alt. DB Snatches 20/15kg
3 Rope Climbs 4m / 12 Pull-ups
20 Box Jump Overs 60/50cm
6 Wall Walks
30/24cal Row

Warm Up
2 rounds
2:00 row or air bike
25 plate hops
10 gtoh + halo with plate
5+5 squat strech
5 inch worm with push ups
then with DB
5+5 power clean
5+5 front squat
5+5 push press
5+5 thrusters
5+5 ohs / wall squats x 10 reps
eli koko lämmittely myös käsipaino liikkeet x 2 kierrosta. Kierros alkaa laitteelta ja päättyy 5+5 ohs.

METCON
For time
20 Thrusters
20 Power Cleans
20 OHS
20 STOH
20 Front Squat
Perform 30-50 Double unders bwn barbell movements and also Start with double under!. Barbell movements must be completed in 2-4 sets.

Time target sub 15 minutes.
Choose weight from below : 50/35kg , 42.5/30kg .

STRENGHT
Pause 5 seconds at bottom Front Squat 5x1 reps
Move up in weight each set. Try to finish last set with 80-85% of 1rm front squat.
rest 2 min bwn sets. Päästä pikkusen ilmaa ulos ala-asennossa ja ota takaisin sisään ennen ylös tuloa. Tiukka paketti kokoajan.

Accessory Work
2-3 rounds
20-30 weighted cossack squats @5-10kg (goblet hold)
30-40 weighted russian twists
15-20 knee tuck ups
rest 1 min

Cool down
1 min cobra to downdog pose
10+10 thread the needle
5 cat cow exercise strech
5 russian baby strech