• 5 Round of
Handstand Push Ups 10 reps
Double Unders 20 reps
Plyo Box Jump Overs (75 cm) 10 reps
Double Unders 20 reps
1’ rest each round

Every 90s. x6-8
3 Power clean @80-85%

Hang Squat Clean 4x5 reps

Laji 1.:
Amrap 15min.:
25cal Row
25 Burpee over rower
25 Wb

Laji 2.:
Thruster 2RM (Time cap: 7min)

Laji 3.:
For time:
35/25cal Air bike (cash in)
4 rds: ali-yli rata.

(Time cap: 8min)

Optional Accessory:

For Time:

“Kettlebell mini Fran”

11-9-7

Double KB Thruster (2x24/16kg)
C2B

RPE 4-5

Penkki 2x95%
Kyykky 4x4x70%
Penkki 2x95%
Leuanveto 5x5-15 (eri otteilla)

5 Minutes of Recovery Work ie.
Light row, jog, or bike OR P. Breathing

Warm up
5x100m rowling-3 burpee penalty for every cal over/under 100m. Complete active stretch for 30 seconds after each round of rowling.

Round 1: Active Spidermans 
Round 2: Active Samson 
Round 3: Push-up to Down Dog 
Round 4: Knuckle Drags 
Round 5: Air Squats

followed by…

Barbell Warmup (performed with an empty barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility(10:00-15:00)
:30 sec sh distraction per
:30 sec chest opener per
1:00 min front rack stretch
1:00 min wrist stretch

Skill/Teach(15:00-25:00)
Row-long arms
Burpee-feet outside hands=less strain on quads
Clean and jerk-jump and land and stay over bar

Run through(25:00-30:00)
100m run
5 cal row
5 burpees
5 clean and jerk

Metcon(30:00-50:00)
"Hot Tamale "
800m run
30/21 cal row
25 burpees
20 clean and jerk 115/80

Opt(12)
bench 8-6-4-2
5x100m hill sprint
5x50m sprint
1600m walk/run

Finisher
30 band pull apart
30 hip rotations
60 knee tap crunch
2 min quad

Optional Accessory:

3-4 rounds, rest as needed:

1) 8 Prone Double KB Row, TEMPO 3013 (3sec down, 3sec hold at the top, squeeze your shoulder blades together)
2) 6+6 Single Arm Lunge Arnold Press, TEMPO 3010 (3sec down)
3) 5-10 Strict TTB

Power Clean 6-6-6-6 (TNG), add weight for every set