20min AMRAP:
20 thrusters 61/43kg
20 Kipping Pull-Up
20 burpees

Notes:
– testing

5 rounds for time of:

• 20 wall-ball shots, 20-lb. ball to 10-ft. target
• 75-lb. sumo deadlift high pulls, 20 reps
• 20-inch box jumps, 20 reps
• 75-lb. push presses, 20 reps
• Row 20 calories
• Rest 1 minute

Warm up(8)
Easy, Light Bike :30s
Sit-Ups :30s
Moderate Bike :20s
Spiderman Stretch :20s
Fast Bike :10s
Pushups :10s

Complete for a second round, changing up the bodyweight movement.

Round 2:
30s – 5 Slow Scap Retractions + 5 Kip Swings
20s – Alternating Reverse Lunges (no load)
10s – Pushups, or, clapping pushups (building to explosive pushing)

Finish with the Barbell Warmup (empty barbell):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifs
5 Front Squats

Mobility (3)
Butterfly Stretch – 1:00
Pigeon Pose – 1:00 each side

Teaching review(15)
Front Rack Reverse Lunge
Strict Ring Dips

Run through(14)
1 Round:
10 Calorie Bike
3 Toes to Bar
6 Reverse Lunges (half of working load)
3 Strict Ring Dips

Build to working load for the day, followed by one more round:

1 Round:
10 Calorie Bike
3 Toes to Bar
4 Reverse Lunges
3 Strict Ring Dips

Metcon(15)
Amrap 15
"Kickstand"
40/30 Calorie Schwinn Bike
15 Toes to Bar
12 Barbell Reverse Lunges (115/80)
9 Strict Ring Dips

optional(10)
5x100m hill sprints
3x3 strict/bench press

Finisher
50 alt leg raises
1 min It stretch per
30 scap push ups

courtesy of comptrain class/fittrain

This is for STRENGTH&CONDITIONING

3 rounds for time:

Airbike 30/20cal
10 STOH 60/40kg

RPE 4-5

Target <9min

Accessory

E2MOM
15 V-Ups
15 back extension

Deadlift
1x5@70%
1x5@75%
1x5@80%
1x5@85%
1x5@90%

SO 3:00

Ykkösnostoja, ei pomputella maasta! Huomioi päivän kunto. Harjoituksen RPE on 10 (1-10) mutta aina rauta ei ole samanpainoista.

Tempo strict press (15 mins )
- 5x5 reps
- increasing weight
- keep good form with lowerback !
tempo 30X0 ( 3 sec down , no rest at the bottom , fast up , no rest on top)

Teams of 3 or 4
5 rounds as a sprint
9 jumping squats
7 box jumps
5 burpee box overs
-1 min rest -
3 rounds as a sprint
21 cal ski
15 cal row
9 cal bike
-1 min rest-
6 rounds for time
9 wall balls
15 kbs
21 air squats

Intervals
3 min work : 3 min rest, 3 rounds

AMRAP 3 min
10 prisoner squats
20 russian twists

rest 3 min

AMRAP 3 min
15 KB-swings
5 HSPU

rest 3 min

workout A
back squat 5x5
bench press 5x5
barbell row 5x5
mark result for back squat