Warm Up
Foam Rolling full body and some mobility work to get body and mindset ready

Metcon
Zone 1-2 training for 45-90 minutes of your choise:
voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen,
pertsan hiihtoa/sauvakävelyä/uintia/pyöräilyä yms.

4 rounds for time

1k bike / 25cal row
30 wall ball 14lb
20 wallball russian twist 14lb
30 lunges with wallball 14lb
20 burpee over line

Tc 40min

Core 4min amrap
10 hollow rocks
20 flutter kicks
5 back movement

AMRAP 3:
12 Calorie Bike
12 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
6 Calorie Bike erg
6 Power Cleans (155/105#)

5 min otm: 5 tng power snatch + 5 x ohs
5 min otm: 3 tng power snatch + 3 x ohs
5 min otm: 2 tng power snatch + 2 x ohs
Rest 2 min between sets

20 x back squat

Five rounds

45 sec work 15 sec rest

1. Deadlift 100 kg
2. Wall Ball 8 kg
3. Box step up
4. Airbike
5. Rest

progressio 1/6

48 min time limit.

4 min time cap in each zone, rest remaining time and go ready for next zone. Two first round easy.

3 rounds

Zone 1

RPE 8+
700 M
Run

Zone 2

RPE 8+
700 M
Row

Zone 3

50 M /25 M
Sandbag Walking Lunges

Zone 4

RPE 8+
700 M
SkiErg

Tempo Front squat (slow down, fast up) 4x5 reps

Gymnastics

A) EMOM 10:

1) 1 Legless RC
2) 45s Easy Row

B) EMOM 10:

1) 5-10 Kipping Pull Up
2) 45s Easy Ski

Gymnastic Metcon

AMRAP 20:

• 10 Cal Row
• 10 T2B
• 10 WB

*Add 10 reps to each movement every round. For example 2nd round is 20,20,20.

Gymnastic Strength

A) 3 Supersets:

• 10-15 Inverted Ring Row (1s pause on top)
• 15-20 Ring Push Up *Rest 2min between rounds

B) 3 Supersets:

• 1 Set of banded Pull Up
• 10 Bar Dips *Rest 2 min between rounds

Building

4 Rounds For Quality:

• 10-15 DB Tricep roll backs
• 10/10 Standing DB Bicep Curl