2-3× 5-8×/side

Warm Up
2 rounds
2 min running/air bike
5 burpee pull ups
5+5 lateral box step up/ 10 box step ups alternating leg
20 bicycle crunch/20 alt leg v-ups
then movement prep for todays Metcon

Metcon (zone 3-4)
Emom 24 or 32 (3-4 rounds)
1) wall ball shots x 10-15 reps
2) dumbbell power cleans from floor x 6-8 reps @rx dumbbells
3) strict hspu x 4-6 reps + strict chin up x 4-6 reps
4) db snatches x 8-12 reps (rx db)
5) box jump, step down x 10-15 reps @50/60cm
6) weighted box step ups x 6-8 reps with rx db's
7) burpee c2b pull ups/pull ups x 4-6 reps
8) toes to bars x 10-15 reps

Cool down
5-10 min recovery bike / air bike / jog&walk

9 x sets : 3 mins ON/ 1 mins OFF (Alt. A,B &C)

A)
30/25 cal row
Remaining time max rep Sandbag clean@45/30kg

B)
30/25 cal bike
Remaining time max rep DB man maker@2x15/10kg

C)
30 up down to target
Remaining time max rep Toes to bar

3x 5min AMRAPit/ 3min tauot

1)
20 Tuplaa
10 Burpeeta

2)
20 KK-heilautusta
8 Boxihyppyä

3)
10 Seinäpalloa
10/12 Cal

3x5 Takakyykky tai boxikyykky,nousu v1

3 kierrosta laadukkaasti kaverin kanssa
-toinen on koneessa ja toinen tekee

10 KK-heilautusta
6 Rengassoutua
6+6 Levypainolle nousua lankussa

work-home

AMRAP4 max distance sled push
AMRAP4 DBL DB box step ups
AMRAP4 max reps plank hip rotation

*use straps, punainen palamatto jalkojen alle

3×5@70-75%, jerk-%, rest 2-3min

3 x 10

EMOM x 12 MINUTES
MIN 1 - 5-6 Strcit HSPU/ Deficit Push up/ Pike push up / 6-8 regular push up
MIN 2 - :25/:25 Side plank
MIN 3 - :50 Shuttle Run or Easy DU Practice