Warm Up (15min)
2 rounds
2 min cardio
5 inch worm + push up + 5 burpees
10 scapula pull ups + 10 ring row
15 hollow rocks
then some upperbody mobility and start strenght part

Strenght (25min)
Bench Press 2x10 and 3x6 reps, build to heavy 6 rep set
rest 2-3 min bwn sets
Banded Strict Chin Ups 3x10-15 reps, build to heavy set
rest 2 min bwn sets

Partner Metcon
12 min amrap
10 burpee (syncro)
20 push ups (YGIG)
30 ring row (YGIG)
20 abmat sit ups (syncro)

Snatch pull, 5 x5 105 %

AMRAP 20min, YGIG with partner

5 x push-up
10 x sit-up
5 x thruster 40/30kg
10 x db deadlift 50lb/35lb
5 + 5 hanging db reverse lunges

*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

TAI

*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

For 20-30mins
20m/side Suitcase Carry
:40/side Pallof Press (slow reps)
20 Cals Bike

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

8x 20 on 10 off
assault bike
all out

Front Squat

6 x 2 @ 80%

For time

• Run 4 miles

7-minute AMRAP

10 x 10m Shutte Run
Big set of Chest-to-bar pull-ups

7-minute AMRAP
240/200m Row
Big set of Handstand push-ups*
* Strict or kipping (your choice)

7-minute AMRAP
400/320m BikeErg
Big set of Toes-to-bars

Rest 3:00 btw AMRAP