4 rounds for time of:

• 15 box jumps
• Run 400 meters

Men 36-in. box
Women 30-in. box

For time:
3K Skillmill Run
- You can switch partner as you wish

3 Rounds For Time:
21/17cal Ski
15 KB Goblet Squats 24/16kg
9 HSPU

For Time:
5 Squat Cleans 61/43kg
50 DU
4 Squat Cleans 75/48kg
40 DU
3 Squat Cleans 84/57kg
30 DU
2 Squat Cleans 93/61kg
20 DU
1 Squat Clean 102/70kg
10 DU

Treeni 2
Warm Up
2 rounds
1:30 cardio machine
10+10m bear crawl (forward/backwards)
10m crab walk
10m lunge walk + reach up
10m tin soldier walk
5+5 niskojen herättelyt

Gymnastic Skills (15 min)
Wall Walk Hold / Wall Walk training
Box HSPU -> Strict HSPU

Easy Pace Metcon
For 30-35 minutes
1,5 min cardio machine
6-8 db snatches
6-8 wall ball shots
6-8 hspu or box hspu
8-12 V-Ups

10 Rounds x AMRAP 2

20/15 Calories Bike Erg
Max Burpee Box Jump Overs 24"/20"

Rest 1 minute between rounds.

• While we want to push the bike to buy us some time on the box, let's think go this as an 80-85% effort. We want to leave enough in the tank to be able to get right to work on the burpee box jump overs.

• Have a goal to complete the same number of burpee box jump over each round. This likely means going a little slower than you think out the gate since we only get 1 minute to rest between rounds.

8 total sets (24 min.)
Alternate between A and B every 3 min.

A)
AMRAP 3 mins
6 single arm devil’s press L@22,5/15 kg
12 box jump over@60/50 cm
6 single arm devil’s press R
12 toes to bar

REST 90 sec btw

B)
AMRAP 3 mins
6 single arm DB OH walking lunge L
12 burpees over dumbbell
6 single arm DB OH walking lunge R
12 pull ups

15s on - 15s off x9
a) hollow hold
b) arch hold
c) double kb front rack hold

Maastaveto 1x95%

Kulmasoutu 5x10 (noin 25-30%)

Stoppiveto 3x5x40%

Russian twist 3x20 (10/puoli)

-tee kaksi vikaa liikettä vuorotellen-

Clean
3 sets of five