Wall Ball
Knees to elbows

5x 2min on 1 min off
8 wall ball
8 box over burpee
8 K2E

Warm up(0:00-10:00)
:30 sec bike(moderate)
:30 sec air squat

:20 sec active spiderman
:20 sec active samson

:10 sec row(fast)
:10 sec walkouts

Mobility(10:00-15:00)
couch stretch-1:00 min per
pigeon pose-1:00 min per

Skill/Teach(15:00-25:00)
Airdyne-
knees over pedals
use arms

Wallball-
range of motion
relax arms
ball high

Double unders-
arms close to sides
hands in front
bound
du prep:
10 singles normal
10 singles big jump
10 double tap
10 du's or du attempts

Run through(25:00-30:00)
5 cal bike or row
5 wallballs
10 double/single unders

Metcon(17)
5rds
1:00 min cal bike/row
1:00 min wallball 20/14
1:00 min double unders/singles
1:00 min rest

Opt(12)
4x2 bench/strict
800m run
3x5 bent over row
5x5 ghdsu

Finisher
30 t-raise
:30 sec s/a para
100 crunches
50 temp tantrum
1:00 min quad stretch

3 Sets:
10 Banded Good Mornings
15 Box Step-Ups 60/50cm
20 Glute Bridges
25 AbMat Sit-Ups
30 Banded Side steps
Rest 2-3min btw sets

15 OTM
1. 3 back squat
2. 5 pull-up
3. 50 tuplaa / 75 SU ( single under)

10 EMOM
4 thrusters 30/20
4 pull-ups

"Running Jackie"
For time
1000m run
50 thruster 20/15
30 pull up

7 rounds for time of

• 10 burpees
• 20 sit-ups

For the burpees, jump and touch a target that is at least 6 inches above your max reach.

Por tiempo:

50 Deadlift - 100 kg
60 Burpee
70 Shoulder press - 40 kg
80 Pull ups
90 (70) Front Squat - 40kg
100 Push up

A.) Squat Clean ( 20 min)
Heavy single 1-1-1-1-1

B.) Bar MU technique

C.) Every 2 minutes x 5
DU 40 reps
TNG Squat clean 7 reps 60/40kg
5/4 Bar MU (UB on tavoite)

-Joka kierroksella pitäisi jäädä sellainen 40 sekkaa, ihan minimissään 30 sekkaa lepoa.

4 kierrosta aikaa vastaan:

• 500m SkiErg
• 15 GHD-istumaannousu