Juoksu 200m
Tuplanaruhyppy 20
Juoksu 400m
Tuplanaruhyppy 40
Juoksu 600m
Tuplanaruhyppy 60
Juoksu 800m
Tuplanaruhyppy 80
Juoksu korttelin ympäri (916m)
Tuplanaruhyppy 100
Juoksu 1200m
Tuplanaruhyppy 120

aikaraja 40 min.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension/superman

Metcon/Metcon-comp(15)
15-15-15/*6
clean and jerk 95/65-*115/75
*box jumps/step ups 24/20
pu/*mu

work up to hvy deadlift(15)

Finisher
low back smash/stretch
30 cuff iso
60 alt sit up

MVMT Prep
Foam roll: Hamstrings, hip flexors, Forearm
Lizard Stretch with reach
Beast Wave
Scorpion reach
Hip Floss
Hip Hinge
Dowel Series
Scap Push up
Scap Pullup

(10)

Strength three
BB Deadlift 5x6
Pull Ups 5x6
2:15

(15)

Trx Tornado
It's a whirlwind!

20 Trx Glute Bridges
20 Trx Pike to Knee Tuck
20 Trx Side Plank Hip Drop
20 Trx Tricep Extensions
20 Trx Standing rollout

20 Trx Bicep Curl
10 Ab rollouts

AMRAP 13min

(15)

Just Hold on
Partner Banded Sprints -> Green Bands
Forward x2 then switch
Backwards x2
Sideways x2/
AMRAP

(10)

nterval #1:
AMRAP 2
250m/200m Row
5 Thrusters 50/35kg
Max reps Pull-ups
Rest 2 min
Interval #2:
AMRAP 2
2 Rounds of “Cindy”
Max reps Clean and Jerk 50/35kg
Rest 2min
Interval #3:
AMRAP 2
20 burpees
Max Reps Overhead Squat 50/35kg
Rest 2 min
Interval #4:
AMRAP 2
10 Squat Cleans 50/35kg
Max Reps HSPU
Rest 2 min
Interval #5:
AMRAP2
Max Reps Squat Snatch 50/35kg
Rest 2 min
Interval #6:
AMRAP 2
Run 400m
Max Reps Hang Power Clean 50/35kg
Rest 2 min
Interval #7:
AMRAP 2
12 Front Squats 50/35kg
Max Reps Bar Muscle-ups->c2b->pull ups
Rest 2 min
Interval #8:
AMRAP 2
50 Air Squats
Max Reps Push Jerk 50/35kg
Rest 2 min
Interval #9:
AMRAP 2
40 Box Jumps 20″
Max reps Deadlift 50/35kg
Rest 2 min
Interval #10:
AMRAP 2
15 TTB
Max Reps Hang Power Snatch 50/35kg

3 rounds for time of:

• 15 chest-to-bar pull-ups
• 20 burpees
• 15 sumo deadlift high pulls, 95 lb.

3 Rounds for quality, 10 min cap

10-20 Hollow Body Rocks
100m Hi-Lo Carry + 100m Hi-Lo Carry
10-20 Toes-to-bars (Kipping-->Singles-->Knees-to-elbows-->Garhammer Raises

---

Hi-Lo carry is 1 KB in Front Rack, 1 is Overhead, OR 1 Front Rack and 1 Farmer's Carry.

Seated kb presses
3 x 12
Pick a suitable weight what you can manage the whole three sets. Don't go too light.

Max distance in 10min

Scale shoulder taps in handstand position

Wendler 531 deadlift week 3

Squat snatches
2 second pause under the knee and in the bottom of the catch. If you miss a lift. Reset and do it again.
3 reps @30%
3 reps @35%
3 reps @40%
2 reps @45%
2 reps @50%
2 reps @55%
1 rep @60%
1 rep @65%
1 rep @70%
Then
10 Singles @80% no pauses just normal lifts.
Rest around 1 min after each lift.