A) Air Squat with Reach
4 x 8, Rest 60s

B) 8 Rounds
8/side Forward to Reverse Lunge Combo
30s High Knee Taps
30s Flutter Kicks

CONDITIONING

For time:

50 Thruster
25 C2B

RPE 5

Target: all out!

Loadings:
Rxd: 40/30kg
Masters: 40/30kg
Tailored: 30/25kg

Tailoring Options:
C2B→ decrease rep scheme→ Pull-Up

1. Tabata: DB snatch
   3min rest

2. Tabata: Reverse lunges
   3min rest

3. For time
   (With barbell or rubber band)
   40-30-20-10
   Shoulder press
   Biceps curl
   Upright row

5@65%
5@75%
5@85% +

5 rounds for time:
15 hand release push ups
15-30" Hand Stand hold* (scaled version: facing the wall HS)*
15 Hollow Rock
15-30" Hand Stand hold* (scaled version: facing the wall HS)*

A.
2 rds:
10 cal Row/Bike/Ski
5 Walk out + Push up
10 Air squat

2 rds:
6 cal Row/Bike/ski
6 Up&down dog
6 Spider lunge + twist

2 rds: (R+L)
2-3 Russian swing
2-3 Hang clean
2-3 Hang snatch
2-3 Push press

B.
5 rounds:
EMOM x20
1.) Bike
2.) Row
3.) Ski
4.) Rest

• Go hard, but sustainable pace.

C.
3-5 rds: (Right+Left)
1-2-3: Russian swing
1-2-3: Hang clean
1-2-3: Hang snatch
1-2-3: Push press

• Rest as needed
• Go Unbroken all 24 reps/hand
• 1 rnd = R+L hand

BODY BUILDING

3-4 rounds, rest 1min btw sets and 3min btw rounds.
3 sets every movement before advancing to the next.
1) 10 Chair Dips (lisää haastetta nostamalla jalat korokkeelle)
2) 8+8 Tempo 2020 bulgarian split squat
3) 10+10 DB upright row
4) 8+8 Cossack squats
5) 15 Toes to DB (sama kuin T2B, mutta lattialla käsipainon kanssa selin makuulla)

metcon barebell
4 rounds

a)
8 deadlift
6 power clean
8 shoulder to overhead
6 bar over burbee

b)
6 snatch grip deadlift
4 power snatch
6 over head squat
100m sprint

metcon dumbbell
a)
8 deadlift
6 hang clean
8 shoulder to overhead
6 burbee

b)
6 db snatch (3+3)
4 devil press
6 db oh lunges
100m sprint

Use same weight on both pieces. partner 1 does the whole piece ( A ) before partner 2 starts, when both have done A, move to B then alternate between A and B for 4 rounds

Tee liikkuvuustreeniä / venyttele / rullaille jne.

2 rounds

20 kb Sumo deadlift high pull
20 douple unders
20 single arm overhead Walking lunges
20 douple unders
20 single arm snatch alternating
20 douple unders
20 kb clean and presses
20 douple unders
20 kb swings
20 douple unders