A) NOTES
- Strength: Back on the menu, your favorite functional lift, the Dirty Diaper Sumo Deadlift. Take your time and stay true to those eccentric (lowering) tempos)
- Metcon: A single arm complex, a Burpee break, then repeat the complex on the opposite side, then rest at the end of the round.
- Equipment: Medium weight, Bench/chair,

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C1) DIRTY DIAPER SUMO DEADLIFT
4 x 12-15 3s down. Rest 60s.
C2) SINGLE ARM OVERHEAD BOX SQUAT
4 x 6-10 each 3s down. Rest 60s.
C3) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.
- If you only have one weight, hold on the opposite side of the body as the working leg

D) 4 ROUNDS
12 Single Arm Russian Kettlebell Swing L
6 Hang Power Clean & Lateral Lunge L
6 Burpees
12 Single Arm Russian Kettlebell Swing R
6 Hang Power Clean & Lateral Lunge R
6 Burpees
Rest 60-90s
– Goal: Hard pace, the rest should allow you to match your splits from round to round.
TIME CAP = 15:00

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SUMO SQUAT HOLD
4 x :30-1:00. Rest 60s.
C2) SINGLE LEG REACH
4 x 6-10 each 5s down. Rest 60s.
C3) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) 4 ROUNDS FOR QUALITY
10/side x Side Plank Knee to Elbow from top leg support!
10 Strict Burpee
:30 Hollow Hold

E) WORLDS GREATEST STRETCH
As above

Open gym

10min AMRAP
15/12 cal row
10 rower over burpee

2min REST

10min AMRAP
60 double under
20 sit-up

Kotitreeni

AMRAP20
20 Burpee
20 Sit-ups
20 Jumping jack
20 Pistol squat

Etsi raskas, mutta teknisesti hyvä Clean & Jerk.

Tabata 1

• Istumaannousu

Tabata 2

• Boksihypyt
• Käsilläseisontapito

Tabata 3

• Hauiskääntö
• Ojentaja

6 sets of 4 reps
Rest 2 min B/w sets
AHAFA

A) NOTES
- Strength: Some work for the lower body today with a really great strength/flexibility builder, the Jefferson Curl. Take your time with these, they are meant to be done very slowly.
- Metcon: Fast paced triplet today, shoot for under 90s rounds and go hard.
- Equipment: Medium weight, medium band.

B) WARMUP
10 Upward Dog to Downward Facing Dog + Toe Touch
10 Russian Baby Makers
10 Arms Overhead Goodmornings
10 Punters each
10 Arms Overhead Squats
20 Up Downs
30 Jumping Jacks

C1) SINGLE ARM FRONT RACK BOX SQUAT
4 x 6-8 each 3s down. Rest 60s.
C2) SINGLE LEG RDLS
4 x 6-8 each. Rest 60s.
C3) JEFFERSON CURL
4 x 3 10s down 10s down. Rest 60s.

D) AMRAP 12
6 Goblet Reverse Lunges each
9 Butterfly Sit-ups
12 Russian Swings
- Goal: Tough pace, shoot for 8+ rounds.

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

---

NO EQUIPMENT OPTION

B) WARMUP
As Above

C1) WALL SIT
4 x :45; rest 60s
C2) SINGLE LEG RDLS (unweighted)
4 x 6-8 each. Slow tempo up and down, Rest 60s.
C3) JEFFERSON CURL (unweighted)
4 x 3 10s down 10s down. Rest 60s.

D) AMRAP 12
6 Jump Lunges
9 Butterfly Sit-ups
12 Up Downs
- Goal: Tough pace, shoot for 8+ rounds.

E) WORLDS GREATEST STRETCH
As above

A: Muscle snatch+ Double power snatch
B: Double power clean + push jerk+ split jerk
C: Front squat T.:4320 @75% 5x3 rep

Weighted chin up 8x3

Open gym

for time
15 - 12 - 9
front squat 60/42,5
box jump 60/50

3min rest

For time
9 - 6 - 3
front squat 90/60
box jump 75/60

Kotitreeni

For time
50 Air squat
50 Mountain climber
5 Wall walk
40 Air squat
40 Mountain climber
4 Wall walk
30 Air squat
30 Mountain climber
3 Wall walk
20 Air squat
20 Mountain climber
2 Wall walk
10 Air squat
10 Mountain climber
1 Wall Walk

Day off