Rest day

105 min

1.MU
- Drills
- EMOM10: 1 MU
- E2MOM10: 2 MU
- 20 MU

2.Metcon
A. AMRAP10:
3 - 6 - 9 - 12...
Thrusters @ 30 kg
TTB
Reps: 18 thrusters + 7 TTB

Rest 10 min

B. FT:
40 cal row
30 DB burpees @ 2 x 15 kg
40 cal row
Time: 8.21

120 min
Warm up & COS 15 min

1.HSW
- 10 m

2.BCTB
- Bfly 35
- Box 2 x 10
- Singles 5 x 1
- Kip swing + BCTB 4 x 4+4
- BCTB + bfly 2 x 1+1

3.Snatch + Overhead squat
Up to 75% effort

4.Conditioning
A. 30-45 min for consistency:
750 m Row
4-8 Butterfly pull ups - 8
4-8 Kipping handstand push ups - 8
6-10 Toes to bar - 6
1500 m Bike
- Rest 60 s between rounds
- Times: 9.46, 9.26, 9.28, 9.32
- 4 rounds + 600 m row
- HR 137/166

Wu: soutuvetoja

Every 1:15 * 12 rounds (15mins)
Odd: 6 hang high pull 50-50-60-60-60-60kg
Even: 3 Power clean + 3 jerk 50-50-60-60-60-60

EMOM 8
Odd: 4 hang Power snatch 40kg
Even: 8 push press niskalta 40kg

Amrap 7: KB swing 16kg: 130 reps

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(16)
:15 on :15 off :15 on :15 off x4
curl to press
rope slams
reverse fly
push up w/knee tuck

Finisher
50 flutters
1:00 min chest opener

E2M for 30 min:
1 – 400/300 Meters of Rowing
2 – 20m Walking Lunges with KB/DB Farmer’s Carry
3 – 30 Alternating prison step ups

1a) Banded Facepull-aparts: 3 x 15. No rest.
- slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.

Penkki 4x6x75%

Pendlay Row 5x5

Pullover käsipainolla 5x12-20

Band-pull-aparts 100 toistoa

Back squat amrap @90%

A,
Butterfly pull up practice
Kipping pull up

B,
EMOM 16 mins (30 sec work, 30 sec rest )
1. min : Handstand hold
2. min : Hollow hold
3. min : Ring bottom hold
4. min: Chin over bar hold ( chin up grip )