• 2 rds:
  1min. Row/Bike
  10 Squat
  10 Push up
  10 Ring Row

• 2 rds:
  6-8 Wallball
  4-6 T2B
  4-6 DB snatch

• Mobility...

• Work on MU, C2B, PU

6x2 nousu haastavaan mutta varmaan kakkoseen

Warm Up
3 rounds
1:00 row (increase pace each round)
5 inch worm with push up
5 up downs (burpee without push up)
10 alt leg v-ups
5 jumping pull ups
:30 Active Bar Hang
:30 HS Hold

Metcon
For time
30-20-10 reps
Calories Row (women calories 24-16-8)
Burpee over rower (steady pace, not going all out, step up tactic)

rest 1:1

For TIme
30-20-10 reps
Calories Row (women calories 24-16-8)
Kipping HSPU (HSPU's should be done in mostly at 3 sets) so take smart breaks in bwn sets. Even if you could go for unbroken
set now its not that time. Make it 20+10 with 20 sec rest bwn for example.

Accessory Work
3 sets
6-8 weighted or strict pull ups
rest 15-30s
8-12 hardened ring row
rest 15-30s
1+1 Plate around with pinch grip hold (eli pyöritä näppien varassa kierros myötä/vastapäivään hitaasti ja hapota forkkujas
mukavasti. Grippi treeniä. Miehet 10kg ja naiset 5kg tai 10kg levy niin että voi ottaa vähän "sisäkantista" kiinnii. Paino ei niin
oleellinen vaan se että näppivoimaa saadaan haastettua)
rest 2 min bwn sets

EMOM30
1. 15-20 KB swing (32kg)
2. 15-20 Push-up
3.. 20-25 Standing banded row
4. 15+15 DB bicep curl (one 15kg DB)
5. 15-20 Skull Crusher (15kg)

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
5 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
Work for 15:00 minutes
5 burpees
10 plank taps
15 sit ups

Finisher
50 round the world
1:00 min samson per

Every 4:00 for 5 rounds
12 Dumbbell Power Snatches (50/35 lb) (alternating)
6 Dumbbell Renegade Rows (2x50/35 lb)
12 Dumbbell Power Cleans (2x50/35 lb)
Row for max calories

Rest 1:00

Score is total accumulated calories

Find your 15rep rm for backsquat.

6 rounds for max load:
High hang clean + hang clean + clean + push press
High hang clean + hang clean + clean + push jerk
High hang clean + hang clean + clean + split jerk

Warm up
2 rounds
1:00 bike@easy/mod pace
1:00 ski erg @easy/mod pace
50 single unders
10 wall squats
10 ring row
:30 HS HOLD

Metcon
Easy Pace Cardio for 4-5 rounds (time target about 30-40minutes) 7-8 min per round
200-300m run OR 15/12 calories of ski or bike
8-10 butterfly/kipping pull ups (unbroken set)
10 wall ball shots @20/14lbs
10 ghd sit ups OR V-UPS
200-300m run OR 15/12 calories of ski or bike
1-2 rope climb
5+5 kb hang snatches @light/mod weight
5+5 single arm ohs with same kb

Cool down
Whole body foam rolling around (spend about 10 minutes

1-15 strict pull ups
5-20 push ups
30-50s. plank