a) Open prep 1
10 min alternating emom
10 wall ball
10 box jump

b) Overhead squat 3 x 5 (65 - 75 - 80 %, laske 1rm:stä 90 %). Vikalla niin monta kuin menee HYVÄLLÄ tekniikalla

C) Open workout 12.5
7 min amrap
3 thruster 45/30
3 chest to bar
6 thruster 45/30
6 chest to bar
9 thruster...jne

d) Cash out: optional
100 weighted sit-ups (wall ball, kb)

Focus: Clean and Jerk
5 sets x 1 rep @ 85% of 1RM Clean and Jerk

MetCon:
4 Rounds For Time:
10 Med-Ball Get-Ups (L1- no med-ball; L2- 14/10 med-ball; L3- 20/14 med-ball)
15 Mountain Climbers
10 Hollow Rocks
15 Back Extensions

Score: Weight / Time

3 rounds:
10 Romanian Deadlift
10 Barbell Glute bridge

Start up(14)
stretch 4 mins

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

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

high hang snatch 3x2(6)
hang snatch 3x2(6)
power snatch 5x1(10)

Fitcamp
500m row
40 step ups
30 cal airdyne
20 dumbbell push press
10 walkouts
20 dumbbell push press
30 cal airdyne
40 step ups
500m row

Metcon(15)
3rds
20 kbs 53/35
200m run
20 toe to bar/toe to pole

Metcon-comp(15)
3rds
20 kbs 70/53
500m row
20 toe to bar

Finisher
100 temp tantrum
1 min mod y iso hold
1 min hamstring stretch per

Post supported pancake stretch

Focus on making the forward in a hinge movement. proud chest and neutral spine. Use post to pull you into the position then hold and breathe.

Clean 3-3-3-2-2-1-1-1

5 rounds: (AMRAP)
2min ON / 3min OFF:
3 Power clean (80/55)
6 Burpee over bar
9 T2B

Teams of 3 complete the following
20-15-10-5
Kbs-wall balls-double unders
7-14-21
row for cals-burpees-box jumps
12-10-8-6-4-2
deadlifts-hang squat cleans-stoh
+
300 split jumps
200 air squats
100 push ups
for time

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

AMRAP 6min:
9 Thruster (50/35kg)
12 C2B