Warm up
Active Samson 
Walkouts 
Active Spidermans 
Down Dog with Foot Pedals 
Air Squats 
Knuckle Drags 
Active Dive-bombers 
Straight Leg Sit-ups

"Dumbbell warm up"

(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(12:00-15:00)
Chest stretch-:30 sec per
Child's pose-1:00 min

Skills/Teach(15:00-35:00)
Toe to bar
Start in shoulders
Tension

Movement subs:
Reduce Repetitions 
Toes as High as Possible 
Knees to Chest 
GHD Sit-ups 
Sit-ups

Prep:
10 Scap Pull-ups 
5 Kip Swings 
5 Knees to Chest 
5 Toes to Bar

Dumbbell reverse lunge
Chest up
Step back

Prep:
Establish Lunge Position 
4 Bodyweight Reverse Lunges 
4 Dumbbell Reverse Lunges (lighter dumbbells)

Dumbbell clean and jerk
Narrow stance
Meet the bells(no slam on shoulders)

Prep:
Performed with lighter dumbbells 
3 Hang Power Cleans 
3 Strict Press

3 Power Cleans 
3 Push Press

3 Clean and Jerks

Grab workout weight

Run through(35:00-40:00)
1rd
5 Toes to Bar 
5 Dumbbell Reverse Lunges 
5 Dumbbell Clean and Jerks

Metcon(20)
"Dumb Down"
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35) 
9 Dumbbell Clean and Jerks (50/35)

Opt(12)
3x6 db curl w/press
3x6 bent over row
800m run
Tabata airdyne/row

Finisher
30 big arm circles front and back
1:00 min s/a para per
15 side plank punch thru per
15 slow kneeling crunch full r.o.m
1 min quad stretch per

Speed back squat 6x3

Back squat

3x5@70%
2x5@75%

EMOM 5

2 x squat snatch @ 70-75%

EMOM 5

3 x Power snatch + hang squat snatch@60-70%

A.)
Ring MU
4 sets
3/2 reps
-tän pitää olla helppo vaihtoehto jokaiselle eli valitse toistomäärä joka on sopiva

B.) Front rack lunge
3 x 10 reps (5/5) with barbell
-3 second control down
-ei tolppia, otetaan cleanilla ylös
-lepo 2 min sarjojen välissä

C.) EMOM 10

Alternating movements:
5 tng squat cleans ~50 % of 1 RM
40 DU (Unbroken)

3x12min AMRAP (4min Rest)

A) ”I Go, You Go”
15/10 Cal. Row
6 Burpee over Rower

B) 12 KB Swings
12 Goblet Squats
12 Box Jumps
12 Pushups

C) 10-20-30-40-....
Wall Balls
Situps
Pullups

For time:
30-20-10
Cal Row
Burpee box jumps
30-20-10
TTb
Power Snatch (30reps, 50/50/42,5/30, 20 reps 60/60/50/35, 10 reps 70/65/55/40kg)

Kyykky 5x80%, 3x85%, 1x90%, 3x80%
Etukyykky 5x8
Vatsat 5x10

Optional Accessory:

3 sets, rest as needed between

5+5m Banded Walk
5+5 Single Leg KB Deadlift

RPE 3-4