Teams of 2
100 Wall balls
80 Box over jumps
60 Hr push ups
40 C&J 50/35
Then
Max reps Db snatch in 4 mins
-2 Min rest-
20 Cal erg
15 Burpee
20 Pull ups
As a sprint

5 Rounds - Rest 1:1 btw rounds
10 T2B
3 Rope Climbs 4m (no jump)
15/12cal Standing Assault Bike Sprint

Then

5 Rounds - Rest 1:1 btw rounds
10 GHD Sit-ups
5m HS -walk / 20s HS -hold facing the wall
200m Skillmill Sprint

Strength

2+1 Hang clean pull + high hang clean *5

Workout

Every 5 mins for 4 rounds

15 Front squat 30/42.5
30 lunges (bodyweight)
60 doubleunders

(scale to allow work to be completed in 3 minutes)

After metcon 1-2 times with empty barbell
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

Weightlifting / Strenght
A.Squat Cleans
sets 1-2 @ 85% and 3 reps
set 3 @90-95% and 2 reps
sets 4-6 @95-105% 1 rep
rest 1.5-2 min bwn sets

B. Split jerks
sets 1-2 @85% x 2 reps
sets 3-5 @90% x 1 rep
rest 1.5-2 min bwn sets

C. Clean Deadlifts (pause on low hang, below knee and mid thigh)
3x3 reps @100% of 1rm clean
rest 1.5-2 min bwn sets

Maastaveto kumppareilla max1 —> vähennä 10-15% —> 2x2 (lars, eemeli, tuomas, ossi ja lassi)

Maastaveto 3x1x90% (kaikki muut)

Jalkanostot maaten 5x8-15 (lisäpaino)

Yhden käden kulmasoutu 3x8-12
-jokainen toisto lattiasta/stopilla

3 серии
а. 1 мин кардио
б. 1.1.1 Приземление в полуподсед с 10см, пауза, прыжок со
стабилизацией
в. 5 отшагиваний+ отжимание

EMOM 6
M1 30s. fast row
M2 40 Du's

All out per minute with 15-40 sec recovery

For time;
30 Push Press @60/42.5kg
30 Toes to Bar
30 Burpee pull up

Rx+: @70/47.5kg
TIME CAP = 13:00

Banded Reverse Fly: 3 x 50. Rest 60s.

For time:
12 Burpee box jump (70/60cm)
30 Wall ball 9/6
16 Alt OH step back lunge fat bar (2x25/15kg)
(if performed outside of class, do walking lunges)

Single Leg Glute Hip Thrust: 3 x 8-10 each. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)