2 rds 12 reps each
-3 sec tempo down

1.) Bulgarian split squat / side
2.) Sumo DL
3.) DB floor press
4.) Abmat sit-ups with wall ball
5.) max effort chin over the bar hold
6.) vipunostot sivulle (levyt/kevyt käsipaino)
7.) good morning (plate/DB)

-rest 30-45 sec between the movements and 1 min after round.

Warm up(8)
front kicks
cradle

active samson
step squat

heel walk
toe walk

heel grab
knee grab

straight leg bear crawl
heels to rear back

Mobility(4)
1:00 min pigeon per
1:00 min front rack stretch

Warm up squat clean(8)

Workout(20)
Partner workout-c/o AAYMCA throwdown
"Low 5"
1600m run-then squat clean ladder
15 squat cleans 95/65- challenge-155/105
12 squat cleans 115/75-challenge 185/125
9 squat cleans 135/95-challenge 225/155
6 squat cleans 155/105-challenge-255/175
3 squat cleans 185/125-challenge-275/195
If you're going solo then cut numbers in half, but try to partner up

Opt(12)
Iso-core
4 giant sets
8 floor press
8 dips-ring dips
8 curls
8 s/a row
8 v-ups

Opt(12)
5x100m hill sprint
work up to heavy jerk(8)
gymnastic goat

Finisher
30 scap push ups
60 alt toe touch
1:00 samson stretch

AMRAP 4 min
30 burpee
Remaining time Max Rep Wall Ball

Rest 1 min
400 meter Run
Remaining time Max Rep Hang Power Clean 60/40kg

Rest 1 min
500/400 meter Row
Remaining time Max Rep Push up

Goal: Have 2 min to work on the second movement

Penkki 4x4x85%

Vn taakse 100 toistoa

Pystypunnerrus 5x8

Kulmasoutu 5x10

Find 1RM push press

Käsilläseisontaharjoitukset:

• aasinpotkut
• käsilläseisontapito seinää vasten

Teams of 3:

800m sandbag carry (bear hug)

600m farmers carry

*the sandbag & farmers weight must not touch the floor

Etukyykky (ilman vyötä), raskas ykkönen

Polvelta tempaus (pukit) 1x2@65%, 1x2@70%, 1x2@75%, 1x2@70%, 1x2@75%

Tempaus veto (epäkäs) 1x5@85%, 1x4@90%, 1x3@95%

Lisäpainolankku 3x30Sek

For time:
10 Deadlift @120/80kg
20 HSPU
30 Bar Facing Burpee
40 Box Jump
50 Alternating DB Snatch @22,5/15kg
40 Box Jump
30 Bar Facing Burpee
20 HSPU
10 Deadlift
Timecap: 30 min

15cal Row
15 x WallBall