Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.

16 min emom

45 s on, 15 s off

Split squat
Wallsit
Hip thrust
Hamstring hold

For time:
13-12-11-10-9-8-7-6-5-4-3-2-1 reps

-Hand release push-ups
-Air squat
-Sit up

21-15-9

Floor press 60kg/40kg
V-up
Kettelbell swing 24kg/16kg
Bicep curl with barbell 20kg/15kg

EMOMx10
Rinnalleveto kyykkyyn x3 (nivusilta, polven yläpuolelta ja maasta)

8x3 takakyykky

A)
Superset
SA DB Bench Press - Neutral Grip: 4 x 6-8 each 3s down
Rest 60s.
Barbell Curls: 4 x 8-10
Rest 60s.

B)
3 roudns for time
3 each Turkish Get-ups @24/16kg
40 Double Unders
500 Meter Row
- Goal: Sustainable pace, unbroken sets of Double Unders. Use the Row to gauge your pace.

C)
DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- 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)

2 min soutu
1 min boxiaskellus
2 min bike
1 min kk-heil.
2 min soutu
1 min naruhyppy
2 min bike
1 min HBR

2+1

A) NOTES
- Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
- Metcon: Push yourself on the DB Snatch and the Burpees today. On the DB Snatch
- Equipment: Medium weight, light weight, jump rope.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
4 Tempo Push-ups
8 Wall Slides

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) SEATED BAND FACEPULL-APART
4 x 20-30. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s.

F) 5 ROUNDS FOR TIME
5-8 Strict Chin-ups
10 alt DB Snatch
10 Burpees
20 DUs / Penguin Double Taps
– Goal: Tough effort.

G) PRAYER STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) PRONE Y RAISE
4 x 10; Hold each rep for 3 seconds. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD (light weight)
4 x 20s each. Rest 60s.

F) 5 ROUNDS FOR TIME
5-8 Slow Table Rows
5/Side Single Leg Jump (no weight)
10 Burpees
20 Penguin Double Taps
– Goal: Tough effort.

G) PRAYER STRETCH
As above

7 RFT

• 2 min Erg @ 85%
• 21 Reverse lunges
• 15 Burpees
• 9 Strict Pullups