Warmup
300x single unders
10x banded goblet squats
10x crab walk
10x monster walk
10x banded clam shells per side
10x banded single leg hip bridges per side
10x banded pull aparts
10x banded underhand pull aparts
10x banded external shoulder rotation
10x banded shoulder pass throughs

Conditioning: Speed and Quickness
4 Rounds of :45 work/:15 seconds rest
-truck bed jumps
-hammer swings (alt. direction each round)
-banded ski-ergs
-banded transverse twists (alt. direction each round)
-Mjolnir hammer snatches (alt. hand each round)
-heavy bag striking (focus on speed)

Smoker
-5:00 AMRAP 25m sprints, rest is walk back to start

Core
2 rounds
-10x knees to elbows
-10x reverse hypers
-10x back extensions
-10x KB Russian twists 35#

On the 4:00 x 6 Rounds:
200m Run
9 Toes to Bar
3 Bar Muscle-Ups
5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

5 rounds
1000m row
3min easy bike

Alkulämmittely ja mobility

Kyykky ja maastaveto

Wod: 6x 2min
6 boxin yli burpee
6 kyykky

Core

Loppuvenyttelyt

Polvelta Panda Pull + Tempaus polvelta

3 x (1+1)x70%, 3 x (1+1)x75%, 2 x(1+1)x80%

Te Mave + Tempaus

2 x (1+1)x65%, 2 x (1+1)x67%, 2 x (1+1)x75%, 2 x (1+1)x80%

VAPU 3 x 3 x 80%

Etukyykky, stoppi alhaalla
3 x 2 x 80%

15 min AMRAP
10/8 cal bike
8 push ups
6 Wallballs 20/14
4 Power Cleans 135/95

4 min bike row or run
3 rounds
10 air squats
10 ring rows

Backsquat
E2MOM
10-8-6-4-2

• increasing in weight each time.

• warm up to 50% of 1RM

Not For Time:
40 Dumbbell Close Grip Floor Presses 25kg's
60 Banded Pull Aparts (red band)
80 Banded Push Downs (blue band)

E4MOM
15 cal assault bike moderate pace
5 BMU

TEAM OF TWO
6 ROUNDS FOR TIME OF:
(1 ROUND EACH)
PARTNER 1:
20/15 CAL ROW OR 15/10 CAL BIKE
PARTNER 2:
AMRAP
3 SQUAT CLEAN 60/40 40/25
6 SIT-UP