A) 2 ROUNDS
RUN 400M
25 KBS WITH LIGHT KB

B) 5 SETS OF 5
2 SEC PAUSE OVERHEAD SQUAT
KEEP IT LIGHT, WORK ON BOTTOM POSITION

C) MIN 1 MAX KB SQUAT SNATCH 45#
MIN 2 MAX BURPEE BOX JUMP
MIN 3 MAX DEADLIFT 135
MIN 4 REST
REPEAT THIS 4 TIMES ADDING 20# TO DEADLIFT EACH ROUND

A) 2 RFT
20 CAL ROW
20 SITUPS
20 LUNGES

B) DEADLIFT
50%X10 REPS
60%X8REPS
70%X6 REPS
80%X4 REPS

C) 21-15-9-9-15-21
PULLUPS
BOX JUMPS

A) RUN 400m
30 DUs
21 Burpees

B) 50% 2 squat cleans & 1 jerk
60%
70%
80%
90%

C) 7 RFT
14 KBS 2POOD
21 WALLBALLS
15 MINUTE CAP

For time

• 42 KB Swings
• 42 Seconds plank
• 30 KB Swings
• 30 Seconds plank
• 18 KB Swings
• 18 Seconds plank
• 21 Pushups
• 21 Air squats
• 15 Pushups
• 15 Air squats
• 9 Pushups
• 9 Air squats

When in the plank - if you break up the plank, the pause does not count as planking time

21/15/9

• Thrusters 2x24kg kettlebells
• Strict pullups

TIMES TO BEAT
Beginner athlete: 16min 44sec
Average athlete: 13min 57sec
Advanced athlete: 11min 9sec
Elite athlete: 8min 22sec
Regional athlete: 7min 15sec

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Power(15)
bench/strict 5x1
pause squat 4x1 w/3 sec pause
deadlift 5x1

Metcon/Metcon-comp(15)
3rds
300m fast run 100m walk
200m sprint 100m jog 100m sprint rest 3 mins between rds. No rest between runs.
Record time for each round

*sub row instead if you prefer

Finisher
stretch and roll hotspots
30 leg ext to hip raise

Dowel Shoulder and Chest sequence
Scap push-ups
Ext Crab Reach
Foam Roll Hamstrings / Low Back
Dynamic kicks/leg swings
Standing hip hinges - neutral spine

SOD: Doorway chest stretch / Band assist hamstring stretch
10

Kiertoharjoittelu 45sek töitä 15 lepo 3kierrosta

1.Assault pyörä
2.leuka kumppareilla
3.kk- maastaveto-pystysoutu
4.punnerrus
5.Boxille askellus
6.valakyykky (keppi/tanko)

4 RFT

50 push ups
25 thrusters 30kg.

Everytime You put the bar down during a set of thrusters, add 10 push ups to the next round.

If You put the bar down in the last round, Then You have do the amount of push ups You owe before the workout is over.

Good luck

jerkkua reisiin samlla kun PK tasot kohenevat