5-10min Row/Bike/Airbike
Then 3 rounds:
3 Manmaker video
20-30sec Banded March video

---

Kangaroo Flow video

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(18)
6/3/1=:35 work :25 rest
6 rounds-3 movements-1 min of work/rest
burpees
goblet lunge w/dumbbell 45/35-35/25 or pistols
jump rope or double unders

score=total reps

Opt(12)
Iso 4x5(hvy)
hammer curls
tricep overhead extension
dumbbell renegade row
-4x2 hand release deadlift
-3x100m farmers carry
-3x50m sprint

Finisher
50 double crunch
1:00 butterfly stretch

A.) T2B practise
-harjoitellaan kuinka linkata putkeen useita toistoja.

B.) Intervals with skill practise

6 rds
Row 1 min with moderate pace
10 russian swings
5-7 UB Kipping T2B/ leg raise
rest 1 min

• 45 sec Double Under Pracitice

• 6 alternating Pistols (--> candle stick roll --> Behind ankle hold --> Negative pistols)

• no bands or bars for assistance. Skill work today.

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
Amrap 20
3 ring row, pull up variation or muscle up
5 hang clean + shoulder to overhead 95/65-115/85
7 sit ups or ghdsu
200m run

Opt(12)
1600m walk/run
5x3 back squat (tempo 3-2-1-1)
3x1 front squat heavy(tempo 2-1-2-1)
3x5 hip ext

Finisher
50 russian twist
1:00 samson stretch

Total Body, Yoga Flow

39 min

35 min

27 min

26 min

25-20-15-10
Calorie Row

After each set:
1 Legless rope climb
1 rope climb

Lämppä:

3KRS

10 GTOH
20 Askelkyykkyä
15 vatsaa

Voimatempaus 5 x 3, keskiraskas

Tempaus veto + korkea tempausveto, irroituksella + tempaus 1+1+1RM

1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%, 1+1+1x90, 3 x 1+1+1 x Max.

"No Feet" tempaus + Raakatempaus

7 x (1+1)x60-70%

Etukyykky, samaan vauhtiin

4 x 3 x75-80%

A.
90s. Row / Ab

2 rds:
5 Walk out + 1-3 Push ups
5+5 Spider lunge + twist
5+5 Up & down dog

45s. Row / Ab

2 rds:
8-12 Deadlift
6-8 Hang Power clean
4-6 Press

Mobility:
- Lunge complex
- Front rack
- Shoulders

B.
Teams of 3.
For time:
120 Deadlifts, 20 Syncro Burpees
90 Hang Power Cleans, 20 Syncro Burpees
60 Push Jerks, 20 Syncro Burpees

(Rx: 70/50kg)

3km Row

60 Push Jerks, 20 Sync. Burpees
90 Hang Power Cleans, 20 Sync. Burpees
120 Deadlifts, 20 Sync. Burpees

(Rx: 60/40kg)

Time cap: 30min.

• Three Way Thoracic Spine Foam Rolling x 60s.
• Banded Lat Stretch x 30s each side
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale