"CHRIS KYLE”
3 Rounds for Time
40 Kettlebell Swings (24/16)
40 Box Jumps (24/20 in)
40 Thrusters (30/20kg)
40 Elevated Push-ups (feet on 24/18 in box)
*Scale to 2 rounds or 30/20 reps
* no time cap
* if needed scale to regular push ups
* if 30/20 is chosen, use same scale trough out the wod

AMRAP 5:
1 Rope Climbs 4m
2 HSPU
3 T2B

5:00 Rest

AMRAP 3:
1 Rope Climbs 4m
2 HSPU
3 T2B

Can you go round / min?

Scaled:
1 Lay to Stand Rope Climb
2 HSPU on the box
3 Knee Raises

Wendler program Bench Press
Add + 2.5 kg to each compared last time
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.

After Bench Press Rowing Prep
2 sets
:40 easy -> :30 mod -> :20 fast
rest 1 min bwn

3 Rounds For Time:
15/12cal Ski / Row
5 Devil's Presses 20/15kg
5m HS Walk / 2-3 Wall Walks / 30s HS Hold
Then
Rest 3:00
And Repeat

5-10 Minutes Rest

5x Every 3 min

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10 m HS walk
5 Bar muscle ups ( can use bands, sub with c2b pu)
10 toe to bar
Rest rest of the 3 min

LÄMMÖT kesto 20 min
HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

2 rounds:
5-8 Box Jump OH, syväkyykystä - keppi te-ote
5+5 Kylkilankussa lonkan loitonnus - alempi jalka koukussa, kyynärvarsi olkapään alla, nosta lantio ylös, vartalo suoraksi, pidä vartalo paikallaan liikkeen ajan. Nosta suoraa jalkaa ylös ja alas, ilman että muu osa vartalosta liikkuu.
10 Scapular Push Up - etunojapunnerrus asento
5+5 Kneeling Thoracic Rotation - sukella kainalon alta ja kierrä auki - katse seuraa kättä
5+5 Seated Hamstring Curls With Band - istuen vahva kuminauha

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1-2 rounds: Clean (Cl) Grip
3+3+3 Clean High Pull + Hip Dip Clean + Hip Clean
3+3+3 Hip Tall Clean (Standing On Toes) + Clean Above Knee + Shoulder Press
3+3+3 Clean Pull + Clean Panda Pull + Muscle Cl
3+3+3 Ninja Clean + Push Press + Squat Jerk
3+3+3 Clean + Sots Press + Tall Power Jerk (Standing On Toes + BB On The Head)

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CLEAN HIGH PULL + CLEAN
3[2+2]@nousu 50% rive-% pal 2min

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BLOCKS POWER CLEAN + POWER CLEAN 90° (tangon korkeus "taskuille" irroitus kohtaan)
2[2+2]@50%, 3[2+2]@60%, 3[2+2]@70% rive-% pal 2min
Huom! eka riven vastaanottokulma on korkea n. dippisyvyys ja toinen 90°

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BOX SYVÄKYYKKYHYPPY 3x5 pal 2min

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SPLIT JERK niskasta, teline
2x3@50%, 3x3@60% ty-% pal 2min

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BOX BACK SQUAT (90°)
4@50%, 4@60%, 4@70%, 4x4@80% tk-% pal 2min

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OHEISHARJOITTEET 2-3 kierrosta
10+10+10 KYLKIRUTISTUS + SAHALANKKU + KYLKIRUTISTUS
8-12 DIPS tiukat/kevennetty kuminauha tai penkkiä vasten jalat korokkeella, suorana/koukussa lattialla
5+5 OH LUNGE <->, DB/KB kävele ensin eteenpäin palaa takaperin

DYNAAMISET VENYTTELYT 5-10 min, 10-20s liike/puoli, TEE KOTONA!

For time:
Buy in:
150 Double Unders
Then,
30 DB Renegade Rows each @ 22,5/15kg
60 Russian Swings @32/24kg
30 Burpee Box Jumps @60/50cm
60 Russian Swings
Cash-out:
150 Double Unders

Goal: All DB/KB work should be able to be completed in 2-3 sets.

Timecap: 30 mins

For time:
Buy in row 500 m
Then:
2 rounds
21 Dumbbell snatch (rx 22,5/ 15 kg)

15 Dumbbell hang clean&jerk (rx 22,5/ 15 kg)
9 Dumbbell overhead lunge (rx 22,5/ 15 kg)

Cash out 12 x hand realise push up

Time cap 12 minute

Reverse Crunch: 3 x 12. Rest 60s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)