stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
h2r
knee grab
heel grab
toe walk
heel walk

Metcon/*Rx(17)
3rds
20 hrpu/*10 hspu
400m run
20 sit-ups/*15 ghdsu

3x6 strict/bench press(12)

Finisher
2 min sh distraction
30 w raise
60 dbl crunch

• 5-7 strict pullups - scale to negative or ring
• 30-45" hollow hold
• 5-7 rope pulls (use KB as weight)
• 12 weighted situps (bumper OH)

rive+työntö RM

EMOM 5
rive+työntö 1+1@80%

Etukyykky 2RM
2x2@90%

Varpaat tankoon 3xmax

Every 75sec 40min
1. 3 push Jerk
2. 6-10 heavyish DL
3. Ring swing. / mu
4. HSPUS
5. Kipping pull ups / butterfly pull ups
6. HS hold /walk
7. Power Clean 10-12 (light Weight)

Intervals, 3 sets of:

2 Rounds:
21 Situps (scale up to GHD situps)
15 Pullups (scale down to jumping CTB or Kipping Ring Row)
9 Push press, 50/35kg

• rest 4 min

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Keep a steady pace throughout the whole workout. Not all out!

Jerk behind the neck 3x5, split allowed

EMOM 20 min

Prisoner Step Ups
Row @ 85%
No Pushup Burpees
Lateral Box Walk Overs

3 R FQ

1-3 HS Around the world (HS walk practise with box)
5 + 5 m Lateral HS walk (against wall)
20 + 20 m Seal walk

Back Squat 5 x 5

Split Jerk

9-12 reps, every 60-90sec

Add loading after 2 lifts. Go by feel.

Use blocks if possible.