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

• 7x2min hard/ 1min easy Target power for hard is 110-120% Target power for easy is 50-60%
• 5min recovery
• 3x20s all out sprint, 2:40 recovery between

4x 8+8 @kohtalainen

8-7-6-5-4
Chin up

20-16-12-8-4
Hauiskääntö
4x All the way
4x up to middle
4x down to middle
4x All the way

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
6 Ring Rows + 12 Hollow Rocks + 16 Reverse Lunges
2 Min Child´s Pose

Then...

1:00 Barbell Snatch Grip OH Hold
1:00 Glute Bridges Walkout

4 RFT

15/12 Cal Ski
30m Front Rack Walking Lunges 42,5/30kg
15m Handstand Walk

TC 22

As many rounds as possible in 15min
Repsx1-2-3... (+1rep/new round)

A)High boxjump
B)Rope climb
C)DB Stoh (2x22,5/16kg)

4x2 @75-85%

A: Bench Press, build up to heavy set
B: Shoulder press, amrap @50kg
C: Strict pull ups 1xMax
D: Strict chin ups 1xMax
E: Seated Row 1xMax
F: Leg press 1xMax
G: Leg extensions 1xMax
H: Straight bar overr head triceps extensions 1xMax

3x8 Push presses