Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 hip extension
6 pvc oh squat
8 kips

Metcon/*Rx(17)
30 overhead squat 75/55-*95/65
800m run
30 *hspu(mod as needed)

gym goat/conductors movements(10)

Finisher
2 min hip opener
1 min six inch hold then 50 flutters
1 min sh distraction per

10 Rounds of:
50 meter Heavy Sledpush
50 Meter Heavy Farmer Carry
Rest 60s after each set.

• Athletes choice of weight.
• Add weight to sled during workout if possible.
• 20:00 Cap

Or - Alternate Option -

8 Rounds of:
30s Bike, row, or ski erg for max cals
50 Meter Farmer Carry,
Rest 90s.

• Score = highest calorie round.

JERK SKILL
Every 1:30 x 6 Sets:
1 Pausing Push Jerk
1 Pausing Split Jerk
There are (4) pauses in this complex, holding for a full second at each pause. The pauses take place on each dip, and each catch. To run through the whole sequence:
Push Jerk – Pause at the bottom of your dip, and in your push jerk catch position.
Split Jerk – Pause at the bottom of the dip, and in your split receiving position.
Enter estimated 1-Rep Max Jerk

Submit
Set #1 (0:00) – 1 Complex @ 50% of 1RM Jerk
Set #2 (1:30) – 1 Complex @ 55% of 1RM Jerk
Set #3 (3:00) – 1 Complex @ 60% of 1RM Jerk
Set #4 (4:30) – 1 Complex @ 65% of 1RM Jerk
Set #5 (6:00) – 1 Complex @ 65% of 1RM Jerk
Set #6 (7:30) – 1 Complex @ 65% of 1RM Jerk

“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans 60/42,5kg
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans 52,5/37,5kg
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans 42,5/30kg
15 Burpee Box Jump Overs (24/20)

6 x 8 minutes

During the 8min complete the following:
500/450m Row
15 Box jumps
15 WB
400m Run
Go easy/moderate with rowing and running. Try to hit the WB unbroken! 3 reps penalty for every drop!!!
If you finish the round before 8 min, rest the remaining time.

3 x

400 m soutu

600 m juoksu / 300 m skill mill juoksu tai power walk

400 m hiihto

600 m juoksu /300 m skill mill juoksu tai power walk

800 m assault bike

600 m juoksu / 300 m skill mill juoksu tai power walk

Laitteiden välillä 1 min lepo

Start up(14)
stretch (8)
roll lats, upper back (4)
shoulder distraction(2)
samson stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

5x2 hi hang snatch(9)
bench/strict work up to hvy(9)

Metcon(12)
3rds
5 deadlift 185/125
15 pull ups
400m run

Metcon-comp(12)
3rds
5 deadlift 245/165
25 double unders
500m row

Finisher
2 min hamstring stretch
2 min plank

Paritreeni:
Seinäpallo 50x
Soutu 2000m
Turkkilainen ylösnousu 30x
Boxi askellus 50x
Burpee 50x

1MIN/30SEK
6kierrosta

1. 5X MAVE + loppuaika burpeet
2. 5X RIVE + loppuaika vuorikiipeilijä
3. 5X Työntö+ Loppuaika selän ojennus

10 x 300 m juoksu (150m skillmill) + 2 min rest

Levon aikana 10 band pull aparts ja 10 lapapunnerrusta

-Joka toinen intervalli 60-70 % sykkeillä

-Joka toinen intervalli n. 80 % sykkeillä