AMRAP20:
400m Run
15 Deadlift
10 Lateral burpee over barbel

100m run = 1 rep

Zone 1:
A: Run 300m
B: Reverse Lunge Plate Woodchop

Zone 2:
SkiErg 30s work 30s rest

Zone 3:
A: Sled pull drag 15m
B: Plate Russian Twist

Zone 4:
RowErg 30s work 30s rest

Zone 5:
A: Airbike 10cal
B: Plank Up-Downs

Zone 6:
Shuttle run 10m 30s work 30s rest

Zone 7:
A: KB Goblet Squat x 15
B: Burpee+Pushup

-1 round
- Work 5min / Rest 45s

Devils finisher:
5 minute emom
Burpee chest to floor
1st: 6
2nd: 8
3rd: 10
4th: 12
5th: As many as possible
Always rest FRT

Press

A) Push Press

E2MOM X4:

• 4 TnG Push Press @75-80%

B) Push Jerk

E2MOM X4-6

• 1 Push Jerk @85-100%

Metcon

For Time:

18-12-6

• DB Seated Strict Press (2x30lbs)

1-2-3

• Seated Rope Climb

Into,

18-12-6

• DB Bench Press (2x35lbs)

4-5

• Rope Climb

Cap: 9min

Accessories

A) 3x Superset

• 10-15 Bar Dip (saa kipata, tee alkuun strict)

• 1 Set Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality (optional)

• 10/arm DB Bent Over Row
• 20-30 Banded Tricep Ext.

STRENGTH

Every 2:00 x 5 sets
3 Paused back squat
-3 Seconds hold at the bottom
-Same weight across

WOD

For time
40/32 Calories on machine
30 Russian kettlebell swing (24/16 kg)
20 Hanging leg raise
10 Burpee box jump (60/50 cm)
20/16 Calories on machine
15 Russian kettlebell swing (24/16 kg)
10 Hanging leg raise
5 Burpee box jump (60/50 cm)

Rx+: @32/24 kg, toes to bar

Time cap: 12 minutes

ACCESSORY

3 sets
20-30 Seconds/side single leg glute bridge iso hold
10/10 Half kneeling banded pallof rotation

Basic Conditioning

Option 1:

• 45-60min Z2 Run

Option 2:

AMRAP 45:

• 5min Z2 Erg (ski, row,bike) Into,

3 Rounds Of:

• 15 V-Up / T2B (alternate every 3 rounds)
• 12 Burpee 2 Target
• 10 Cal Ski

@60-70% Effort
*Saa hengästyä mut ei nojailla polviin

aligator roll 3x5/5

kipping pull up practice

5' EMOM "40"" max reps kipping pull up"

Weighted Dips
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

10-8-6-4-2 reps:
• Back Squat
• Strict Pull-up
Recommended weight is 50-60-70-80-90% 1RM.
Back Squat weights in the results.

Snatch

A) E75SEC X12 (4 Waves)

1: 1 Squat Snatch @75-80%
2: 1 Squat Snatch @80-85%
3: 1 Squat Snatch @85+ %

B) For Time:

10-8-6-4-2

• Snatch

10 @30kg
8 @40kg
6 @50kg
4 @60kg
2 @65kg

*200m Run Between Sets
*Powereita alussa nin pitkään ku mahollista
*jos tulee kaks pummia putkeen niin reeni loppuu

Back Squats

• 2.2 Back Squats @80%

• 2.1. Back Squats @85%

• 1.1 Back Squats @90%

• 1.1 Back Squats @90+%

*Rest 10s between clusters + 3min between sets

Accessories

4 Rounds For Quality:

• 30-45s/leg Copenhagen Plank
• 10-15 Snatch Grip BB Row
• 10-15 Banded KB Swing

*Rest as needed

Clean pull + clean + jerk below knee (Low blocks) 7x1+1+1