Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(24) at home
WRK :35 REST :25 X6
hand release push up with shoulder tap
sit ups
body builders
kettlebell or dumbbell ground to over head
Score=reps or just WRK

Opt(12)
Run 2:00 Walk 1:00 x4

Finisher
60 flutter kicks
1:00 samson stretch

5x60%
3x70%
2x80%
2x90%
1x95%

3 Minutes ON: 3 Minutes OFF x 5
- 1000m BikeErg into Max Air Squats

Score : Air Squat reps

Push-ups: AMRAP 2 Max Reps.
+
3-Way Banded Shoulder/Lat Stretch x 30s each position.

EMOM 20:00
Minute 1: 15 Hollow Rocks
Minute 2: 15 Hang Power Snatches @42.5/30
Minute 3: 15/12 Calorie Row
Minute 4: 15 Kipping Pull-ups
Minute 5: 50 Double/Single Unders

• Goal: Keep all intervals within 45s for the duration
• Some will be much quicker than others so use this "extra time" to recover.

Rx+: GHD Sit-ups & C2B Pull-ups

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 45s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 45s.
- Goal: 4 challenging work sets
- Take 1-2 sets to warm-up.

Amrap 20
1 km bike = 10 rep
10 dumbell snatch 22.5 kg
10 hspu

6+6 front squat+back squat 10kg every round more. Pyramid emo2m sor far as you get.

3x6rep:
Snatch pull
Power snatch
The catch technique

6 position snatch 3x

Tall Snatch 3x4, kohtuullinen

Korkea Te-veto + Tempaus, polvelta + tempaus
1+1+1x70%, 5 x (1+1+1)x75%

Tempaus-veto, pidolla
1x3x90%, 3x3x95%

Takakyykky, ensimmäisessä 3 sek pause
4x3x75%

Leuanveto 3x10
Russian twist 3 x 10

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