Maastaveto 6-4-2 V2
Farmarikävely 2x 15+15m

Kapea penkki Max3
-5-8 noususarjaa

Penkki käsipainoilla 3x12-20

Kulmasoutu 5x10
-penkin vastaliike

Hauiskääntö myötä(apina)otteella 3x20

As Many Reps As Possible in 13 Minutes Of :

24 Squat w/ Kettlebell 24/16kg
18 Sit-Ups
12 Push-Ups
1-50 Double Unders

EMOM 16

1 Minute : 10 Push-Ups + 10 Air Squats
2 Minute : 10-15 One Arm Push Press w/ Db ( R )
3 Minute : 10-15 One Arm Push Press w/ Db ( L )
4 Minute : 15-20 Sit-Ups

Warm Up
2 rounds
25/20 calories machine
20 banded monster walk in place + 10 band glute bridges
10-15 goblet squats
:20 Knee tuck hold
then some squat/front rack/Oh mobility and start strenght part

Strenght
Double KB/DB Front Squat 4x10 reps
rest 1.5-2.5 min bwn sets
Hardened Ring row 4x10 reps
rest 1.5-2.5 min bwn sets

Metcon
3x3 min off / 1 min off
4 db power cleans alt hand
6 burpees
9 air squats

Bench Press

5 x 3, every rep 1.sec pause on Chest

Go Every 3:00

Practice Rope Climbs and different techniques.
(10 mins )

4 Intervals

A1. 5:00 AMRAP

14 Wall balls @ 9/6kg
10/8 Row Cal
8 Burpees over the rower

A2. 5:00 AMRAP

8 Toes to Rings
10 Box Jumps 24"/20"
14 DB Hang Clean & Jerks, Alternating 22,5/15kg

Rest 3:00 between intervals

Flow. A1 – A2 – A1 – A2

Warm Up
2 rounds
2 min cardio machine
20 walking lunges
20 mountain climbers
:40 Plank Hold

Strenght
Sledge Push for load 4-5x20m
kelkan tulisi liikkua melko lailla kokoajan jos tunnilla paljon
porukkaa, nopeat vaihdot/painojen lisäykset ja tauot on 2-3 min väliin.

Metcon
Emom 20
1) DB Power clean (heavyish) x 8-12 reps
2) Cardio machine x 40 sec
2) Strict Pull ups x 4-6 reps + Push Ups x 6-12 reps
4) Cardio Machine x 40 sec
5) rest minute

10 toes-to-bars
15 Russian KB swings (24/32 kg)
3rds run

Scaled WOD
AMRAP 12:
7 hanging knee raises
10 Russian KB swings
2rds run