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

-muscle up x10
-leveä vastaote leuka x15
-vaateriin ja takas x10
-lat pull down x15
-inverted row pull up (selkä maata kohti) x10
-pull up hold 20 s
3 rundia pitäis tehä....

Tee jotain kevyttä ja palauttavaa tai ota kokonaan rennosti! :)

Go for a long walk, jog or hike.

Enjoy the nature and being outside.