On the 4:00 x 5 rounds
9 burpees box jump 60cm
12 double dumbell front squat 24kg+24kg
15 cal bike erg

3 rounds
10/8 cal bike or row
0:30 couch stretch right leg
0:30 couch stretch left leg
5 empty barbell thrusters

5:00 to warm up thruster weight

Partner WOD
30:00 clock
20 thrusters 105/75
20 bar facing burpees

30 thrusters 95/65
30 bar facing burpees

40 thrusters 75/55
40 bar facing burpees

50 thrusters 45/35
50 bar facing burpees

Max calorie bike or row in remaining time

*1 person work 1 person rest. Swap as needed

AMRAP 60 MIN

800 m run
80 abmat sit-ups
80 cal row/bike/ski
80 kb swing (american)

20kg käsipainot 30s / 30s tapata (kierrosta) 30min
1. DB deadlift
2. Hang clean and push
3. Full snatch
4. Paino puolelta toiselle punnerrus asennossa
5. =1
6. =2
7. =3
8. =4 Tämän jälkeen 2min huili

12min Maxout
1st min max reps on front squats 2x 20kg
2nd min max reps on 1x 20kg alternative power clean and push
3rd min max reps on burpees over DB
4th min max reps on sit ups ( 3 rounds max reps )

Lämppä
Du tabata
2 krs
8+8 askelkyykky + taivutus
8+8 tuulimylly
8+8 sivukyykky
5 ravusta karhuun
20 min for quality (levytanko)
15 etukyykky
15 työntö
15 haukkari
14 askelkyykky taakse
15 skull crusher
15 hip thrust

TABATA
Linkkari tai HS tai Air squat

A,
Push Press 12-9-6

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

RPE 8/10

B,
Strict Pull-ups 5x8

Rest as needed between sets.

Add weight if this is easy.

RPE 8/10 where sets should be near but not to failure. Either add weight or choose a band for assistance to accomplish this

C,
Every 1 min for 15 mins, alternating between:
max rep Row Calories
10 Back Squats, 60% 1RM
10 Strict Handstand Push-ups

Strict Handstand Push-ups- make these a deficit if needed to challenge yourself

Complete in teams of 3.

One person starts on each minute. Rotate through till each person has completed 5 full rounds.

60s max reps Banded Pushdowns
60s max reps Banded Pull-aparts
60s max reps Banded Curls
- Goal: 50 reps each movement.

+

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1A) BOX BACK SQUAT 3X3X70%
1B) BANDED JUMP 3X3

• Global Foam Roll Thoracic Spine x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Push press 3-3-3-3-3
+
”Donkey Kong”
21-15-9
Burpees
Kb swing
Box jump