Warm Up
40/30 cal row + 40/30 cal assault bike
then 3 rounds 50 single unders or 25 double unders + 10 goblet squat
then prep for toes to bars and sandbag cleans/power cleans

Metcon
EMOM 36
1) 14/11 cal row or masters 13/10
2) 10-15 toes to bars
3) 14/11 cal assault bike or masters 12/10
4) 4 sandbag cleans @45/68kg

Accessory Work
3x10/10 curtsy lunges @single arm front rack , add weight each round, from light to moderate.
3x12 bent over barbell row @moderate heavyish
3 x 1:00 front plank + 30/30 side plank dips
rest as needed

Cool down
2-3 min light row, vastus 1-3

Every 2:00 for 6 sets:
5-10 unbroken handstand push-ups
– Each set of handstand push-ups must be unbroken.
-strict/kipping/box

AMRAP 13

30 Wallballs
20 Push Press 40/27,5kg
1:00 Plank Hold

For quality
100 stepping lunge
Choose different stepping lunge

a. Dumbbell stepping lunge
b. Kettlebell front rack stepping lunge
c. Barbell stepping lunge
d. Box step
e. Cossack squats
f. Front rack box step
g. Reverse goblet squat
h. Bulgarian split squat
i. Side box step
j. Jumping lunge

3x20 GHD

On The 2:30 x 6 Sets:

Set 1 : 6 Reps @ 70%
Set 2 : 4 Reps @ 73%
Set 3 : 2 Reps @ 75%
Set 4 : 6 Reps @ 73%
Set 5 : 4 Reps @ 75%
Set 6 : 2 Reps @ 78%

AMRAP 15
3 Thruster @55/40kg
6 Handstand push up
9 Toes to bar

EMOM 10
Odd min : 12 burpee
Even min : 12 wall ball

Add one rep to each movement After each round. ( last round 16-16 )

Rest 5 mins

EMOM 15*
1. Min : 15 Single Kb squat clean @24/16kg
2. Min : 15 push up
3. Min : 30 Double under / 30” amrap du

*scale reps to fit into 45” !

Every 90s x8 (4x molemmat)
Odd: 6+6 back rack lunges (etujalka korokkeella)
Even: 8+8 one leg kb deadlift

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OPTIONAL FINISHER
8 SETS (:20 ON/ :10 OFF)
MOVT 1 - Plate Weighted Sit-Ups
MOVT 2 - Plate Curls
*1 SET = MOVT 1 + MOVT 2.