10 minute AMRAP, For Quality:

1:00 minute Machine of Choice (Easy pace)
:30 Second Butcher Block Stretch
5 Barbell Muscle Cleans + 10 Barbell Bradford Presses w/lockout
10 Scapular Pull-Ups + 10 Kipping Swings + 3 Strict Pull-Ups

Once you complete the 10 minute AMRAP, please then spend the next 6 minutes getting prepared for the conditioning workout to follow.

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For time:
12 Shuttle Runs
12 Bar Muscle-ups
12 Power Cleans 55/35kg
12 Strict Handstand Push-ups
9 Shuttle Runs
9 Bar Muscle-ups
9 Power Cleans 65/40kg
9 Strict Handstand Push-ups
6 Shuttle Runs
6 Bar Muscle-ups
6 Power Cleans 70/45kg
6 Strict Handstand Push-ups
3 Shuttle Runs
3 Bar Muscle-ups
3 Power Cleans 75/55kg
3 Strict Handstand Push-ups

• 1 shuttle run rep is 15 m, set cones 7.5m apart

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B: KB clean 8x1 (R+L=1rep)
C1: Push ups 2xMax
C2: SA KB rows 2xMax
C3: Bulgarian split squat 2set
C4: Rkb swing 2set

Heavy of the day in 15min

Jos toinen nostomuoto alkaa tökkiä, voit jatkaa toisella ykkösiä

AMRAP in 10 mins of:
1:00 minute Machine of Choice (Easy pace)
5/5 World’s Greatest Stretch
5 Squat to ham
5/5 Single Leg Glute Bridges
10 RNT Overhead Squats, Light Resistance Band
5 Tall Muscle Snatches + 5 Power Snatches + 5 Behind The Neck Snatch Grip Push Presses, 20/15kg

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3 rounds, 5 mins each, for max reps of:
30 Wall Balls 9/6
25 Lateral Box Jump Overs, 24/20 in
20 Power cleans, 43/30kg
max reps in remaining time Bar Facing Burpees
Rest 2:30 in between
score is Bar Facing Burpees

A1. 8-minute AMRAP
500m Row
9 Burpee pull-ups
12 DB thrusters @ 2 x 22.5/15kg
15 Toes-to-rings

A2. 8-minute AMRAP
1000m BikeErg
9 Devils presses @ 2 x 22.5/15kg
12 Pull-ups
15 Box jump overs, 24/20″

Rest 4:00 b/t intervals

Flow. A1 – A2 – A1 – A2

Feel. These are intended to be hard intervals that are still sustainable for the 8 minutes and can be repeated on 4 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pick tough paces on the row and bike to begin each interval, but where you can still get right to work on the next movement. Move through the remaining movements with minimal rest and transition time, taking quick breaks only if needed in order to sustain your pace.

Warm-up

3:00 BikeErg
3:00 Row
+
2 rounds
5 Inchworms
10 Death marches
5m/side KB front rack duck walk
10 Scap rolls
+
2-3 rounds @ increasing pace
2 Burpee pull-ups
3 DB thrusters
4 Toes-to-rings
2 Devils presses
3 Pull-ups
4 Box jump overs
1:00 Row/BikeErg after each round (alternate)

As many reps as possible in 4 minutes of

• 3 wall-facing strict handstand push-ups
• 5 shuttle runs

As many reps as possible in 4 minutes of
- 6 strict handstand push-ups
- 5 shuttle runs

As many reps as possible in 4 minutes of
- 9 kipping handstand push-ups
- 5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

for 10 min
1 min machine
8 box pistols e/s
10 shoulder taps
10 ring row

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Every 1 min for 40 mins, alternating between:
15/12 Machine Calories
12 Alternating Pistols
Handstand Walk,15m
12 Chest-to-bar Pull-ups

5 rounds for quality of:
15 IYTs, pick load
5 L/5 R Single Arm Dumbbell Windmills, pick load
10 Deficit Push-ups

Recovery

After Front Squat you can do light cardio, do some skill practice or just celebrate :)