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!
Mukavaa oli

10-8-8-6-4

Go every 3:00

OPTIONAL COOL DOWN
2-3 SETS
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*
*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

AMRAP 5

Buy-in: 50 Wallballs 20/14p
12 Deadlift 85/60kg
12 Handstand Push Ups

rest 5 minutes

AMRAP 5

Buy-in: 35 Wallballs 20/14p
9 Deadlift 102,5/70kg
9 Deficit HSPU 3,5"/2"

rest 5 minutes

AMRAP 5

Buy-in: 20 Wallballs 20/14p
6 Deadlift 125/85kg
6 Strict HSPU

In 10 Minute Window:

Build to a heavy Set of 5 Back Squats

• Reps & Back Squat

On The 2:30 x 6 Sets:

Set 1 : 5 Power Cleans
Set 2 : 4 Power Cleans + 1 Squat Clean
Set 3 : 3 Power Cleans + 2 Squat Clean
Set 4 : 2 Power Cleans + 3 Squat Clean
Set 5 : 1 Power Clean + 4 Squat Cleans
Set 6 : 5 Squat Clean

• Touch & Go

4 rft

5 db squat snatch R arm @20kg
10 box jumps
5 db squat snatch L arm @20kg
400m run