6 - 8 min warm up
Ladders, track drills, crawls

Set up 6 stations
1 ) Curve (You Go, I Go sprints)
2A) Rope Jumping Jacks
2B) Diagonal Mountain Climbers
3) Ski Slams (You Go, I Go sprints
4A) Elevated Hip Press
4B) MB Chest slam
5) Rower (You Go, I Go sprints
6A) Bear Hug Squats
6B) Bench Overs

FIREDRILL 20s ON : 10s OFF X 2 @ each 1 X thru
THERE IS ONLY ONE ROUND....
20s ON : 10s OFF 8 X thru (Curve = 4 X max speed per person)
24 min circuit

30mins Set up & Explain

Beginner

3rounds

10-30sec pike box HS hold + 10-30sec hollow hold progressions

2mins rest

3rounds

3-5 beginner pull ups + 8 seated box pistols E/L

2mins rest

3x8 box supported bar kips"

Intermediate

3rounds

20-45sec pike box HS hold (or wall if can kick up) + 20-45sec hollow hold

2mins rest

3rounds

3-5 strict pull ups (can add tempo or CTB) + 8 ring supported pistols (or ankle raised, or foot behind foot support) E/L

2mins rest

3x10-12 bar kips with cone between legs"

Advanced

3rounds

30-60sec+ wall HS hold (or partner hold) + 30-60sec+ hollow hold

2mins rest

3 rounds

3-5 heavy weighted strict pull ups + 8 weighted pistols (or paused pistols) E/L

2mins rest

3x15 bar kips with cone between legs"

Practise 15 min
- skin the cat

10 rounds for quality. Don't rush
30-50 double unders
1-3 ring musle ups (or bar mu/chest to bar

Cash out: max meters handstand walk in 5 min

“Batman and Robin” – AMRAP 26 mins

One round each partner:

Partner A runs 400M

Partner B does AMRAP Hang Power Cleans + Jerks @60/40kg until Partner A gets back.

Switch. (Score is reps of hang power clean and jerks.)

One round each partner:

Partner A runs 400M

Partner B does AMRAP Back squats@ 60/40kg until Partner A returns.

Switch. (Each back squat is 1 pt.)

One round each partner:

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch. (10 Double Unders is 1 pt, round down.)

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch. (5 burpees is 1 pt.)

If above is completed in less than 26 minutes, start over and continue until the 26-minute cap.

Tänään on ohjelmassa 30-40 minuutin PK hölkkä lenkki tai Uinti. Esimerkiksi omana treeninä aamulla jos illalla salille tai sitten treenin perään.

• (1+2+3)-… -(1+2+3) of:
BB Push Press + 2 Power Jerk + 3 Jerk
1RM

For time :
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Partner Bear Complex* @50kg/35kg

Partner 1 does the odd numbers ( 1,3,5....)
Partner 2 does the even numbers (2,4,6...)

Time cap : 30 mins

Scaled 1 @ 43kg/30kg
Scaled 2 @30/20kg
Scaled 3 @20/15kg

Bear complex :
Power clean
Front squat
Push press
Back squat
Push press
( Cluster, Squat Clean, Thruster are allowed! )

*Partners use the same barbell.
Every set must be UNBROKEN ( touch n' go on the power clean)

*If you drop the bar during your set,10 burpee penalty for you and your partner, then you continue from where you stopped!

3 Rounds of:
30 Banded Leg Curls each
10 1-Arm Rows w. rotation each.
*Rest as needed.

A: partner wod
“panic breathing”
for time
Row 500-400-300-200-100m row each
Partner rest with double kb front rack 24/16kg
5 burpee penalty if kbs are unracked
The person rowing must stop rowing and do the penalty.

A: 12min amrap
6 DB burpee box step ups
8 Pull ups