AMRAP 24
4 overhead squats @45/35kg
8 burpee over bar
12 push ups
16 cal bike
20 air squats
24 Double Under / 50 Single Under

Wall-ball shots
– Perform a KB/DB 30m farmers carry after every 20 reps.
– Use two KB/DBs

Riippuen ajasta
6-8 min easy recovery emom
* 45 sec easy erg
* 45 sec easy recovery pace air squats, lunges, cossacks etc.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Cool Down Walk
5/5 Moose Antlers
5 As / Ts / Ys: 1 Rep = A + T + Y. Use LIGHT weight plate.

2-4rounds:

8+8 bulgarian split squat (bodyweight or light Dbs/Kbs)
20-60s plank hold

Warm up
2 rounds
1:30 cardio machine
10+10 banded side steps
10 banded hip bridge
10 banded air squat
then 2 rounds
7 up downs
7 GTOH with plate
14 plate hops
rest 30s bwn

Metcon
15-12-9 or 12-9-6 reps
burpee
GTOH
perform 30 plate hops after each round

Strenght
Box Squat 15-12-9-6-6-6 reps (to bench or 50cm box)

Accessory
3 rounds
10-15 strict knee raises
10+10 bulgarian squats
rest 1.5-2 min

3 rounds of:
10 KB deadlifts
10 Ab-wheels
12 KB Gorilla rows
12 Windshield vipers
14 Renegade rows
14 KB Russian twists
Rest

A)
Every 4 min. x 4 sets
12 single arm overhead box step up
12 tall kneeling alt. press
12 windmill

B) AMRAP 10 min.
1 KB clean + 1 KB push press + 1 KB Clean + 1 front squat + 1 KB clean + 1 thruster

• single arm work
• add 1 rep to each movement each round
• rest 1 min. after each completed round

C) KB forearm lay down
2-3 x 10/side

3 iso stops when going down

4 sets
6 Bench Press @7/10 rpe
12 Alternating seated kb presses (6+6)
6 Strict Chin Ups
12 wall against bicep curls
*Go For Quality 12-15 minutes