1)warm up
-shoulder mobility
-shoulder strength (side raises)
-side planks

2)strength
each 2 min for 14 min
-2 push press + 3 push jerk all at 65-70% of 1 rep max jerk
-(6-10) strict T2b or Knees to elbows or just knees raises "all strict no kip"

3)METCON
EVENT 1 RX (Amman ultimate fitness throwdown)
10 min AMRAP
20 box jumps over
20 power cleans(115/75)
20 T2B
20 dead lifts(115/75)

5 rounds for time of:

• 15-ft. rope climb, 1 ascent
• 12 toes-to-bars
• 15-ft. rope climb, 1 ascent
• 50-lb. dumbbell squat cleans, 12 reps

AMRAP 10 minutes

Stairs method reps
1-2-3-4-5-6-7-8-9-10.....

Power Snatch @40 kg
KB Swing @ 24 kg

2+2 turkkilainen
5 x kulmasoutu
1 x köysikiipeily
3+3 pistooli

Warm Up
3 Rounds
200m Run
5 Burpees
10 Alternating Lunges
10 Supermans

Skills
Practice for 10 min:

Double Unders
Sets of 1 min.

Hollow Holds
Sets of 30 sec.

Workout
AMRAP in 20 min:

1 Mile Run
THEN:

Ascending Ladder Of:
2 TTB
2 Air Squats
4 TTB
4 Air Squats

Ascending Ladder: Increase TTB and Air Squat reps by 2 each per round until time expires

Warm Up
3 Rounds
200m Run
6 Goblet Squats
8 Push Ups
10 V-Ups

Skills
Review & Warm Up for Overhead Squat 1RM

Lift
Overhead Squat
1-1-1-1-1-1
Build to 1RM!

Workout

AMRAP in 5 min:
5 Power Cleans (95/65)
7 KB Swings (24/16)
Rest 1 min.

AMRAP in 5 min:
15 Double Unders
7 KB Swings (24/16)
Rest 1 min.

AMRAP in 5 min:
5 Shoulder To Overhead (95/65)
7 KB Swings (24/16)

Front Squat
1x5 (70%)

TABATA 8 min:
- Mountain climbers.
- V-ups.

For time:
* 15-12-9 reps of:
- OHS (40/25 kgs).
- Pull ups.

-Wallball
-Yleisliike