Warm Up

Löytyy taululta

Strenght (15-20mins)
Squat Clean 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
With Partner
Buy In 60/80 calories of row or 50/70 cal air bike/ski
then
60 goblet squats
60 kb swings
40-60 burpees
then
Buy Out 60/80 calories of row or 50/70 cal air bike/ski
you go I go!
Time cap 20 minutes.

Penkki 3x1x90%

Kapea penkki 5x5x60%
-stopit

Facepulls 3x20

Vipunostot taakse 3x20

Kiertäjät kyljellään 3x20 / puoli

Every 2.5min 6rounds

1 Snatch 80% ->

E2MOM x4
5 shoulder press, RIR 4-5+
- Teräviä toistoja, kaikki pysäytyksestä ala-asennossa

EMOM 12 min

7-10 /arm Strict KB High Pulls
12 Wall Balls
7-10 Kipping Toes-to-bars

EMOM 18 min

7 Back Squats @ 75-80% of 1RM
20"+20" Star plank
3 Box Jump, Step Down, For Height

---

Post Back squat weights

Max time L-hang
Max Time Pullup top hold
Max time dip bottom hold
3 wall walks
3 toes-to-bars
7 wall balls 10/6
7 KB Swings 16/12

Every 5 minutes everyone does 15 Burpees

• Write down scaling option/which progression you did on the L Hang and Pullups and Dips + Your longest times of each movement.

• Keep a steady pace, do the dynamic movements at 80%, ie not a sprint workout

3 rounds for time:

10 KB Snatches, Left
10 KB OHS, 1 armed, Left
10 Strict Pullups
10 KB Snatches, Right
10 KB OHS, 1 armed, Right

All-out Sprint, For Time:
4 Burpees
6 Power Cleans (replace with KB Swings if PC is not TNG [TNG = touch and go])
10 Wall Balls

Rest 5 min, during recovery:
4 TGU (Turkish Get-ups)
200 m Row in slow tempo (2:10/2:30 or thereabouts)
12 weighted dead-bugs (1,25kg/hand or so)

x 3 - 4 rounds

• Time each sprint individually with a stopwatch
• Aim to keep the sprints as consistent as possible as well as as fast as possible
• Write fastest time in score and the individual times in comments + weights.