1. 6 Pistol Squat
2. KB Swing 24/12 kg
3. Horizontal Pull

Starting on the 0:00…
Every Minute on the Minute x 9
1 Power Clean (70%)
Starting on the 12:00…
Every Minute on the Minute x 9
1 Power Snatch (70%)

20 minutes AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

4x12 tng power clean + jerk
New set every third minute. As heavy as form allows.

Rest 5 min

4x12 tng squat clean
New set every third minute. As heavy as form allows.

Rest 5 min

4x12 thruster
New set every third minute. As heavy as form allows.

Complete as many rounds as possible in 15 minutes of:

• 25 pull-ups
• 50-calorie row
• 100 overhead squats
• 50 box jumps
• 25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box

Katja
Maanantai:
Max Reps UB c2b ,5 rds. rest 2 min btw sets

For time
21-15-9
Deadlift 70
bar over burpee

Torstai
Row 5000m for time

Lauantai
Aamu + iltatreenit

Tanja

Maanantai
Kuppi asennossa lankkuja
5 rds work 1min rest 30s

For Time 50 GHD Su

Torstai
Row 5000m for time

Jenni

Tiistai

EMOM 16
a) 3 snatch high pull ahap
b) 1 squat snatch same weight

Keskiviikko

"Karen"

Torstai

Row 5000m for time

Lauantai aamu+ilta

Kaitsu tekee kuten varhaisteini.

Sunnuntaina lähetään kävelyretkellä vaikka Kumpusen mehtään.

Fight Gone Worse!
3 kierrosta (jokaista liikettä maksimitoistomäärät yhden minuutin ajan = yksi kierros siis 5 min + 1min lepo kierroksen jälkeen):
BB Thrusters – Max Reps
Power Snatch – Max Reps
Box Jump – Max Reps
Push Press – Max Reps
Burpees – Max Reps
Count the reps = your score!

6 Pack
5 minute jump rope (mix it up with this part-any style/trick, etc)
30 sit ups
21 American Kb swing 53/35
21 box jump 24/20
20 Superman's
18 kb swing
18 box jumps
10 toe touches with kb
15 kb swings
15 box jumps
30 v ups
12 kb swings
12 box jumps
20 alt Russian twist with kb
9 kb swings
9 box jumps
10 alt (elbows to hands)plank up-downs
6 kb swings
6 box jumps
30 second elbow plank
3 kb swings
3 box jumps

***Every 3 minutes, complete 3 push ups
1 time thru for time

PLUS 1
slam ball
burpee box jump
Goblet squat 53/35
wall ball 20/14
HR push up
double under (triple if doing single unders)
alt OH lunge 45/25
tricep dip (rings/matador/box)
*start first round with 1 rep for each movement, then each round ADD 1 to it
*score is as many reps as you can get in 30 minutes

***every 5 minutes, on the minute, you must complete a 200 m run

Roller Adductors and Quads
Frog Stretch and Hip Waves
Chest/Shoulder Clock Stretch (on Floor)
Plate Reverse Flies and Scap Raises
Forearm Torsion Control
Sumo Squats

SOD: MORE FROG!