For time :

400m Run / 1000m Bike
15 Push-Ups
20 Air Squats
400m Run / 1000m Bike
15 Push-Ups
20 Air Squats

A)
Back squat W6.
In every 1’45”x 7 rounds
1x2@80%
1x1@90%
2x1@92,5-95%
2x2@80%
1x4@70°%

B)
1x max rep horizontal ring row
then
3x 70%
6-10 diamond push up

C)
DB biceps curl drop set – 2 sets
12-15 @first weight
8-12 @lighter weight
max rep@lighter weight
no rest between

2 rounds
10 Scapula push-ups
5 Kneeling goblet get-ups
8 Handstand shoulder shrugs
+
2 rounds
50 Speed rope steps
10 Hand-release push-ups
5 Jefferson curls
+
Build to workout weight for the DB DL and farmer’s walking lunge
* Practise few sets of DUs and HSPUs between weights as you build up
+
@ workout weight
35 Double-unders
7 Handstand push-ups
8 DB deadlifts
9m DB Farmer’s walking lunge

2 Rounds

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)

Barbell Technique
-Power Clean
-Front Squat
-Push Jerks

EMOM16
Power Clean
Front Squat
Push Jerk

*1st min 1 rep each movement, 2nd min 2 reps, 3rd min 3 reps and 4th minute is a rest minute. Repeat for 4 rounds (16 minutes)

Beginners go for easy technical weight, advanced RX 60/40 kg*

STRENGTH

EMOM 12'
1: 4 Negative Incline Push up (5-6s eccentric)
Rx: Negative Push up
2: 4 Negative Feet Assisted Pull-up (5-6s eccentric)
Rx: Negative Pull up
3: 20-30s Hanging Leg Raise Hold
Rx: 20s Hanging L-sit Hold

WOD

Every 3 minute x 4 sets
10 Alt. KB Gorilla Row @2x16/12kg
14 Goblet Squat @1x16/12kg
18 USA swing @1x16/12kg

Rx+:
Double KB Gorilla Row @2x24/16kg
Kettlebell @24/16kg

ACCESSORY

3 rounds of:
5 Scapula Pull up w 5s pause at top each
5 Scapula Push up w 5s pause at top each

Alternating 5 rounds between Bent Over Row & Shoulder Press.

7 Bent over Rows
3 Shoulder Press

Every 2:00 ( Total 20:00 )

A)
KB work
1,
KB wind mill
3 sets of 5reps/side
- heaviest weight for each set

2,
Turkish sit up
3 sets of 5 reps/ side
- heaviest weight for each set

3,
KB Snatch + Push Press
3 sets of 5 reps/side
- heaviest weight for each set

B)
5 rounds for time of:
9 kipping pull up
12 Dumbbell Thrusters, 2x22.5/15 kg
18 Box Jump Overs, 60/50cm

Timecap: 15 mins

Voima
E2MOM, 3rds
DB Shoulder press 6+6

Tabata
Sit up

Metcon
Amrap 6
DB Hang power clean 5+5
DB Push press 5+5
Burpee over DB 5

Te-veto nivusiin+Raaka te +Vala-allemeno
4sarjaa
-2+2+2 @65-70%