Warm Up
5 min easy cardio (you can pick 2 machines)
5 min mobility work for todays workout
then skill prep/movement testing and start workout

Treshold Cardio
2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Box Jump/step overs, step down x 8-10 reps, go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : Double KB hang clean&push press x 4-5 reps, go every 40 sec

2 rounds
2-minutes: Cardio machine @ easy/moderate pace
2-minutes: Push Ups x 6-10 reps , go every 40 sec
2-minutes: Cardio machine @ easy/moderate pace
2 minutes : strict chin ups x 4-5, go every 40 sec

3 sets;

6 x Strict Chin-Up
12 x Zottman Curl
24 x Band Tate Pull
Rest 3:00

Chin-up: Add weight, BW, partner/self assisted, :20 Hang on Bar

10 rounds (5 each) for time w/ partner, IGYG:
5 GTOH 40/30kg
5 Bar Over Burpees

3 Rounds for time

20/15 (cal) Air bike
16 Toes-to-bars
8 SB cleans @ 70/45kg
30m SB bear hug carry

Target time. < 11:00 CAP 15

– Rest until 20:00 –

AMRAP 10

8 Box jump overs, 30/24″
4 Wall walks
2 Rope climbs

As many reps as possible in 13 minutes of :

1-2-3-4-5...etc
Devils Clean & Jerks
1-2-3-4-5...etc
Kipping Movement you choose
20 Double Unders

DB´S 22,5/15kg

Kipping Movement Technique

Choose Pull-Up / Chest to Bar Pull-Up / Bar Muscle Up

Time 20 minutes.

Warm Up
2 rounds
2 min cardio of machine you use todays metcon
10+10 single arm ring row
10+10 single arm bench press
20 hollow rocks

Strenght
3-4 sets
8-10 double db bench press + 8-10 strict chin ups or hardened ring row
rest 1.5-2.5 min bwn sets

Metcon
Chipper For time
100/80 calories Rowing 90/70 cal ski or 80/60 cal air bike
80 wall ball shots
60 box jump, step down
40 db power clean&jerk/push press @15/22.5kg
20 burpee pull ups
time target 20-23 min, time cap 25 minutes.

Scaled reps 70 wb, 50 bj, 30 db pc&pj and 15 burpee pull ups

Warm Up
2 rounds
1 min row
10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
30-45s hanging from pull up bar (myötä/vastaote)
30-45s ring push up plank hold
test couple hspu before start

Gymnastics
3x1 min on / 1 min off
strict hspu's
do x- reps every :20-30 sec (so 2-3times per 1 min) target is to be able hit same number on every time

Strenght
3 sets
6-8 tempo incline bench press (4 sec down, 1 sec pause and up) @40-50% of 1rm bench press
rest 1 min
6-8 banded tempo strict chin ups (2 sec down, 2 sec hold at top)
rest 2-3 min

Metcon
2 sets of :
3 rounds
8/10 calories rowing
6-8 toes to bars
6-8 burpees
6-8 box jump, step down
eli mene sellaista perustahtia, voit puhaltaa liikkeiden välissä. Fiilis sellainen että tästä vois helposti kiristää ja yritä
aina tehdä sarja putkeen. Soutulaitteella tahti tulee olla esim. 5km pr pacea hitaampaa.
rest 3 min bwn sets

*tc 20min

1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, ohs-%, rest btw sets 2min