Back squat 3x2@ heavy weight ca90%
+
4min amrap
10 Ball slam
10 Burpees
2min rest
4min amrap
Row for cal
2min rest
4 min amrap
10 Alternating DB snatch
10 Reverse DB goblet hold lunges

Core:
50 weighted sit-ups (wall ball, kb yms)
Then,
3 rounds, accumulate
1 min hollow hold
1 min superman hold
1 min L-sit hold (or L-hang)

For quality

Every 3 Minutes on the Minute For As Long As Possible:
From 0:00-3:00, 2 Rounds of:
6 Power Snatches @30/20kg
6 Pull-Ups

From 3:01-6:00, 2 Rounds of:
7 Power Snatches @30/20kg
7 Pull-Ups

From 6:01-9:00, 2 Rounds of:
8 Power Snatches @30/20kg
8 Pull-Ups

From 9:01-12:00, 2 Rounds of:
9 Power Snatches @30/20kg
9 Pull-Ups

From 12:01-15:00, 2 Rounds of:
10 Power Snatches @30/20kg
10 Pull-Ups

TC:15'

Warm up
3 rounds
1:00 High Knees/Marching
10 Shoulder to Overhead (R/L)
15 Air Squats

Metcon
10 Sets
20-30 Jumping Air Squats
20-30 Alternating Leg V-Ups
Max Dumbbell Hang Clean and Jerk (right/left)

Accessory Work

3 rounds:
12 Chin Up/Pull Up/ BedSheed row/Ring row..
10 Lateral Box Step Ups (each side)
3-5 Turkish Get Ups (each side)

Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees

• tehdään 7 nopeatempoista intervallia
• kierros jokainen alkava 3 minuuttinen - loppuaika lepoa
• kierrokset alkavat 0-3-6-9-12-15-18
• valitse painot ja toistot niin, että kierrokset menevät noin 2minuuttiin tai alle, jolloin minuutti lepoa
• Tulos on hitain kierros

Options of DUMBBELL POWER SNATCH
• Odd Object Ground to Overhead
• Kettlebell Swings

WARM-UP
2-3 ROUNDS
45sec Bike/Run/Row/Jump Rope/Mountain Climbers
10 Lunges (Askelkyykky)
10 Alt. See-Saw DB Bent Over Row* (or Backpack Row) (KULMASOUTU)

A)
3-5 rounds
30 Airsquats
10 Squat jacks
20-50s Squat hold
rest 1:30-2min between the rounds

B)
50 V-Ups

C)
0:45s-1:45s Side Plank

AMRAP 15'
3-3 DB Thruster @22,5/15kg
12 Push Up
21 Air Squat

Endurance WOD

For 40 minutes:

1000/800 m ski
40 sit ups
1 min rest
1000/800 m row
25 KB swings 24/16kg
1 min rest
2000/1500 m bike
40 double unders
1 min rest

• tasaista tekemistä 40 min ajan

"Running Cindy"

30min AMRAP:

200m Run
5 Pull-Up
10 Push-Up
15 Air Squat

For pull-ups you can do any upper body pulling movement (inverted row, towel row, barbell/DB/banded row...)

for time
400m burbee broad jump