For 8 rounds, new round every 1:15
* 3 split jerks

3 rounds
- 6+6 bulgarian split squats
- 6+6 dumbbell rows

Chipper
- 10 devil's press
- 20 box jump over clear the box
- 40 wall ball
- 20 box jump over clear the box
- 10 devil's press

EMOM 30min:
- 5 wall ball
- 3 bar facing burpees
- 1 squat clean

(all 3 movements every minute)

Open 23.3 Pre-test

4-5 rounds

2 bench press
Rest 90sec
2 pull up

2 x 16 min amrap

1)

60 Rope Jumps
30 sec wall sit
20 Step back  lunges
10 reverse burpees

2)

10/8 cal Row OR SKi
10 Push Up
10 Cal Row Or Ski
10 Bicep Curls

A,
Snatch Balance 3-3-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for time of:
Run, 400 m
25/20 Bike Calories

Goal
Sub 20 min

C,
3 rounds for quality of:
Straight Leg Hip Bridge March, 20 secs
Banded Clam Shell, L 20 secs/R 20 secs
Rest 1 min

A,
Complete as many rounds as possible in 12 mins of:
4 Ring Muscle-ups
8 Box Jumps, 75/60cm
12 Dumbbell Snatches, 32/22,5kg
50 Double Unders

Goal
4+ Rounds

B,
4 rounds for quality of:
10 Toes-to-bars
See-Saw Plank, 20 secs
10 Hip Extensions
Superman Hold, 20 secs
Rest 1:30

A1: SL calf raises 4x10
A2: Isometric Copenhagen Adductor exercise 4x15sec
B: 12min emom: 10x rkb swing

Warm Up
2 rounds
1 min row
1 min air bike or bike erg
10 ring row
10 scapula rolls
10 alt leg v-ups
10 good morning with db againts chest
10 walking lunges

Metcon
Emom 24
1) Rowing x 45sec
2) V-ups x 10-15 (max 30s)
3) Air Bike x 45s
4) Suitcase deadlifts x 8-10 reps each side @12-16/16-24kg

Accessory Work
3x 12+12 single arm db press
3x 8-12 hamstring curls on rower
rest as needed

Päällä seisontaa ja muscle up treeniä!
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