Warm up
3 rounds
1 min air bike
12-16 walking lunges
6-8 burpees
12-16 banded good mornings

Strenght
Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 2-3 min bwn sets
Weighted Pull Up 5 reps @28-30% + 5 reps @38-40% + 8-10 reps on last set @48-50%
rest 2-3 min bwn sets

Skill Metcon
Every 2 min for 12 minutes (6 sets)
40 sec of easy/moderate pace air bike + 6-10 strict hspu

Intervals
2+2+2 min on / 1 min off
8-15 c2b pull ups or kipping pull ups (unbroken set is goal)
12/15 calories air bike
max reps of wall ball shots

Optional Accessory Work
2-3x10 skull crusher with barbell
2-3x 12-15 hardened ring row
2-3x 30 weighted russian twists + 10-15 knee tucks
rest as needed

DU skills

5 rounds 30s work/ 30s rest
Double unders
plank hold
air squat

Practise for 20min:
- Wall Walks (open standard)
- DU
- DB work (positions and how to change arms)

AMRAP 12

21/15 Cal Bike Erg
15 Air Squats
9 Deadlift w DB`S 22,5/15 kg´s

CHIN UP 5/6

6x chin up
4x chin up
4x chin up
2x chin up
-rest 90s between sets

Overhead Squat

3-4-5-6-5-4-3

Send Off 2:30

For time :

5 rounds

10 Overhead Squats 35/25kg
10 Bar Over Burpees
...into

800m Run

TC 15

Warm Up
3 rounds
1 min row
6-8 double db power clean + push press
12-16 goblet squat
12-16 bicycle crunch

Strenght
Back squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 3 min bwn sets

Weightlifting
Paused Power Clean + Squat Clean + Paused Push Press + Split Jerk 3x1+1+1+1reps@35-50%
Paused Squat Clean + Paused Jerk + Squat Clean + Split Jerk 5x60-80% of 1rm (pause 1s polven alla, pause 1sek dipin ala-asennossa ennen työntöä)
Clean&Jerk (80-85%x1+1, rest 30s, 80-85%x1+1 rep) x 3 sets
rest 1.5-2.5 min bwn sets

Metcon
3-4 rounds
1:00 Rowing @2km pr pace
2:00 Rowing @10km pr pace (about 5-7 sec slower than 5km pr pace)
rest 45 sec bwn rounds

Optional Accessory Work
3-4 sets of
quality set of toes to bars + 12-16 farmers hold walking lunges with dumbbells
or
2-3 x quality set of toes to bars
2-3 x 16-20 farmers hold walking lunges with dumbbells

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio

Every 3:00 for 7 sets:
200-m run

scaled
Every 3:00 for 7 sets:
150-m run

For time:
7 Wall Climbs
70 Double Unders
7 Double Kettlebell Snatches@16/12kg
6 Wall Climbs
60 Double Unders
7 Double Kettlebell Snatches
5 Wall Climbs
50 Double Unders
7 Double Kettlebell Snatches
4 Wall Climbs
40 Double Unders
7 Double Kettlebell Snatches
3 Wall Climbs
30 Double Unders
7 Double Kettlebell Snatches
2 Wall Climbs
20 Double Unders
7 Double Kettlebell Snatches
1 Wall Climb
10 Double Unders
7 Double Kettlebell Snatches
Record weight, scaling and other details.
Time Cap 25:00

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Empty Barbell Curls + 10 Reverse Barbell Curls
MIN 2 - 10 Rower Pike Ups
MIN 3 - :45 Up Dog to Down Dog