3-4 rounds:

Bike for distance
Kb farmer’s carry

6 Sets Alternating A&B
YGIG or W:R 1:1

A)
- 75 DU
- 20m HSW (with ramp if possible) (15+15m)
- 20 Cal Row

B)
- 8 Shuttle Run (7.5 + 7.5m)
- 15 Cal Echo Bike
- 30m DB 1-arm OH Lunge (50lbs) *allowed to change arms as needed

LÄMMITTELY
Nilkan lämmittelyt kuminauhalla
Sivukävely vk
Lonkankoukistaja seisten vk
Vk kanssa selkä/hartia
Vk kanssa kiertoja
AKK - jalan vienti ali kiertoon
T-kierrot selinmakuulla
90/90 kierrot

KIERTOHARJOITUS
3 x 30s./20s.
1. Tempaus lp
2. Goblet squat lp jalkojen alla
3. Gorillasoutu
4. Arnolds press istuen

TRIANGELI
EMOM 9
Jokaisella laitteella 5-8 cal

Bodybuilding/Strength

A) 4 Rounds:

• 10 Dual DB Z-Press *rest 60s
• 10-15 Bent Over Barbell Row (Snatch Grip) *rest 90s

B) 3-4 Rounds:

• 8-12 Seated DB Bicep Curl *rest 60s
• 8-12 Single arm banded lateral raise *rest 90s

C) 3-4 Rounds:

• 10/10 DB Bench Press (alternating arms, resting arm extended) *rest 60s
• 10-15 Legs elevated Ring Row *rest 90s

Metcon

EMOM 16:

1) 45s Ski Erg (VK)
2) 45s Burpee Pull Up
3) 45s Devils Press 2x35lbs
4) Rest

A)
In every 90” x 5 rounds
1 single arm complex (r+l)
5 swing
5 row
5 dead clean

B)
For time
4 rounds
100 single under
3 double KB complex *
8 burpee over KB

*5 shoulder to overhead
5 front squat

10-15min hölkkä

1x 5min juoksu 1min kävely
1x 10min juoksu 1min kävely
1x 15min juoksu 1min kävely

Gymnastics

For quality:
- Kip and butterfly C2B
- HSPU cycling

Partner AMRAP 6
YGIG
6 C2B
3 HSPU

Back squat 5x4

9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops
Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.

Bench Press
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM