12 min every 2min squat clean+hang squat clean

A.
Run 400m (easy)

2 rds:
6 Walk out + Push up
12 Air squat

Run 200m (moderate/hard)

6-10 Squat jump
5-8 Active shoulders (Handstand)

And then...

6-10 Squat jump
5-8 HSPU

Mobility:
- Shoulders
- Chest
- Lats
- Ankles/Calves
- Couch stretch

B.
AMRAP 6min.:
Strict HSPU & Kipping HSPU
1-2-3-4-5-...

• Ohjeistus:

• Etene mahdollisimman pitkälle 6min aikana.

• Suorita sarjat tiukkoina ja pilkkomatta, niin pitkälle, kunnes et enään saa sarjaa yhteen putkeen.

• Jos seinä tulee vastaan, jatka etenemistä kippaamalla.

C.

For time:

3 Rounds:
400m Run
15 Push ups

Directly Into…

3 Rounds:
400m Run
30 Squat jumps

(Time cap: 22min.)

• Ohjeistus:

• Suorita ensin 3 kierrosta juoksua, sekä punnerruksia, jonka jälkeen välittömästi seuraavat 3 kierrosta juoksua ja kyykkkyhyppyjä.

• Juoksu on isossa roolissa, Keskity pitämään hyvä rennon reipas vauhti juoksussa.

• Skaalaa matkaa tai toistoja, mikäli tarve vaatii.

Strict dumbell press

In teams of 2 with a running clock:

0:00-15:00
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
20 Push-ups
30 Toes to Bar
40 Air Squats
50 Calorie Row

15:00-17:00 REST

17:00-32:00
10 Hang Power Cleans + Shoulder to Overhead (60/40kg)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+: HSPU instead of Push-ups
Split work how you wish!
Goal: To complete more reps in the second part!

21.15.09
► Thruster
► Pull Up

15.12.09
► Thruster
► Chest to Bar

12.09.06
► Thruster
► Muscle Up

Max reps every weight
15kg
7,5kg
5kg
2,5kg
1,5kg

METCON
5 Rounds x 60s each station:
1) Wall balls (20, 14)
2) Sumo Deadlift High Pull (53, 35)
3) Row for Calories
4) Ground to Overhead with a plate (20, 15)
5) Front Rack Carry (53, 35)
6) Rest x 60 seconds
*Score = total reps
*Athlete choice of scaling today

EXTRA CREDIT
Double Leg Banded Hamstring Curls: 3 x 30-50. Rest 60s.

Then,

On their own:
10 Minutes of "Recovery" work. Options include:
- easy row
- easy Sledpull Powerwalk
- easy jog
- easy bike

*Whichever they choose will be done for 10 minutes without stopping at a conversational pace.

For time:

20-19-18.....-1 Burpees
400m run after each set of burpees

Warm Up:

Jog 400m, run 200m intermediate, run 200m fast

Stretching

Calfs
Hamstring
Gluteus

A.
5 x 5 BS (heavier than last week)

B.
4 x 6+6 Backrack Box Step-up

C.
3 x
10+10 Bulgarian split squat
10 2xKB Cyclist squat
(Superset)

D.
3 x 5 GHR (10 good morning)
3 x 15-20 GHD

E.
TABATA: push-up/banded bicep curl (HS Walk)

AMRAP 14:
2 devil presses 20/15kg
2 box step overs 60/50cm, holding 20/15kg DB
4 devil presses
4 box step overs
6 devil presses
6 box step overs
Etc...
Add 2 reps per round

Box step overin voi korvata lunge stepillä (1=1)