4min on - 2min off x4, alternate between a & b:

A) AMRAP "Christine":
250/200m row
10 deadlift
15 box get up

B) AMRAP "Cindy":
4 jumping pull up
8 push up
12 air squat

Target: Keep the same pace throughout the workout. Always start intervals from the top.

4x3 min
Row calories
* -rest 2min between sets
-tasainen kova vauhti*

Treeni 1
Warm Up
2 rounds
2 min cardio
12-16 cossack squats
8 wall squats
12-16 band pull aparts

Strenght
Overhead Squat
2x8 reps @light
4x5 reps @moderate weights
rest 2 min
IF mobility issue then back squats and perfrom
5 pause wall squats after each back squat set.

Partner Metcon
For Time
50-40-30 calories of Rowing or Ski / 40-32-24 calories air bike or run
30 wall ball shots
60 weighted medball twits
you go, I go!

FOR TIME:
26 hang power cleans @2x22/14kg
26 box jumps
26 wall balls @9/6kg
26 box jumps
26 toes to bars
26 box jumps
26 thrusters @2x22/14kg
26 box jumps
26 cal bike/row
26 box jumps

6 sets of Pause Hang Power Snatch
Set 1: 3 @60% 1RM Power Snatch
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 3 @65%
Set 5: 2 @70%
Set 6: 1 @73%
- Pause for 2sec in the receive position before standing.

EMOM 12:
1: 7,62m HS-walk
2: 20 DU + 8 T2B
3: 2-4 Wall Walks on to Plates (20kg)
4: Rest

Score is TOTAL number of Wall Walks Completed

Päivä 13

A.1) Front squat + stepping jerk balance+ press In split 5×3+3+3

B.1) Power clean
50%×3 60%×3 65%×3 70%×3 65%×3

C.1) Hang power snatch (2cm Off the floor, starting from hip)+Ohs
50%×1+3 60%×1+3 65%×1+3 70%×1+3×2

D.1) Back squat w/1.rep pause atg
60%×3 70%×3 80%×3×2 85%×2×2

4×
E.1) Press ×4
E.2) Goblet Lunge w/kb 6+6

4 rnds
5 high box jump
20 cross overs
4 kb snatch e/s
rest 90s.

For quality:
10 band pull apparts
8 Banded Overhead Squat
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

6x every 90s.
2 Block power snatch
+
1 OHS
@ 70-77% OHS

3rounds:

30+30m s.a farmer carry
8+8 box pistol squat
8+8 dead bug