25 Minutes For Quality & Light Weight

10 L-Press ( Barbell )
30 Russian Twist
10 + 10 Scull Crushers
30 Medball Deadbug
14 Cossak Squat w/ KB ( Alternating, full stand between reps )
12 Strict Knee Raise
10 + 10 Dumbbell Row
0:30 + 0:30 Kopenhagen

50 Minutes Light Cardio & Core movements

10 Hanging Windshield swipers / Floor Windshield swipers
20 Banded Ab Crunch
6:00 Any Machine
0:30 + 0:30 One Feet Standing KB`S Farmer Hold
10+10 Side Crunch w/ KB
6:00 Any Machine

8min
15 amerikkalainen kahvakuulaswingi
15 askelkyykky kkn kanssa

Yritä pysyä koko ajan liikkeessä

30 Minutes, rest as needed between movements

4 Shoulder Press, Climb in Heavy
12 Biceps Curls w/ DB´s. Alternating
8 + 8 One Arm Front Raise
10 Ring Rows

snatch complex e90s x9

4 x 1 hang snatch below knee + 1 snatch
5x 1 snatch

Lattiapenkkipunnerrus 10,8,6 jätä 1-2 toistoa varaa

Nousevat painot, 2 min tauot

Metcon (time)
9-6-3 reps for time of:
Thrusters
Pull-ups
Rest 2min

12-9-6 reps for time of:
Thrusters
Pull-ups

Accessory:

3 Rounds for quality & min rest:
50 Air squats with 20/14lb medicine ball in carry
40 Weighted hip extensions on GHD, 20/14lb ball
10-15 Strict pull-ups on rope

Extra:
Spend 10-20 min stretching/rolling!

Metcon (time)

For time:
Bike 4000m
Row 2000m
Run 1600m

Timecap: 30 minutes

Accessory:

Strict toes to bar/Toes thru rings, 4 x 6-10
4-6 sets of 60m 1-arm farmers walk - heavy (2-3 sets/hand)

Metcon (reps)
AMRAP in 15 minutes of:
12 HR Push-ups
9 Plate GTOH 20/15kg
6 Strict pull-ups

*Go unbroken on each set.

Accessory:
4-5 Rounds of
25 Banded pull downs
25 Banded bicep curl
25 Banded pull apart

5x3 Chin Ups