8 min AMRAP
20 medball clean
20 situps

CLEAN

1x4
2x3
2x2

squat clean

Every 2min

• lisää painoo kun toistot vähenee, voit myös lisätä toiseen settiin (esim eka 3reps 50kg, toka 3reps 55kg yms)

• Itsevarma aloitus

A,
Box Squat 1x1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
5 Back Squats, 125/84kg
10 Dumbbell Floor Press, 32,5/22,5kg
5 Ring Muscle-ups
10 Toes-to-rings

Goal
Sub 18 mins

C,
3 rounds for quality of:
Banded Plank Hold, 30 secs
Arms Overhead Hip Hinge Hold, 20 secs
L-Sit Hold, 10 secs
Rest 2 mins

Squat/Press

Wave #1

Back Squat: 6-4-2
-Rest 90s-
Strict Press: 15-12-10
-Rest 90s-

Prosentit:
BS: 70,75 & 80%
Press: By the feel (1-2 RIR)

Wave #2

BS: 5-3-1
-90s rest-
Press: 12-10-8
-90s rest-

BS: 75,80 & 85%

Wave #3

BS: 4-2-1
-90s rest-
Press: 10-8-6
-90s rest-

BS: 80,85 & 90%

Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

Rest as needed between waves.

ENGINE

For Time:

• 1500m Row
• 90m KB Farmers Carry (2x32kg)
• 150 DU
• 90m SB Carry (50kg)
• 3000m C2 Bike

-Rest 5min-
Into,

2 Rounds of:

• 750m Row
• 45m KB Farmers Carry
• 75 DU
• 45m SB Carry
• 1500m C2 Bike

Optional

A) Core Tabata
8x 20s on/10s off:

1) Flutter Kicks
2) Heel Touches
3) V-Up
4) Hollow Hold

5 x AMRAP3:

3 Burpee Pull-ups
6 Box Jump Overs (24"/20")
9 Wallballs 9 / 6 kg to 10/9ft.

Rest1 Minute Between Rounds

2 sets:
HS-walk
- As many tries as you can
- Rest as needed
—————————————————————
3 sets:
Max HS Walking Steps, standing still w/ spotter (1=1)
- Goal 20 steps unbroken / set
- Rest 2min btw sets
—————————————————————
3 sets:
Max HS Steps
- Facing the wall, keep your body tight and as close to the wall as possible, but stay off the wall
- Goal at least 20 steps / set (1=1)
- Rest 2min btw sets
—————————————————————
2 sets:
2m L+2m R Banded Side Steps
- Place a rubberband at your elbows
- Goal is to go 2+2 unbroken
- Rest 1-2min btw sets

5 RFT

• 15 cals Assault Bike
• 10 Burpees over D-Ball 50kg
• 5 D-Ball over Shoulder 50kg

For Time

50 TTB
50 Parllette Push Ups
50 WB
50 Push Press - 135#

Warm-Up:
400M Run
10 Air Squats
10 Push Ups
10 Sit Ups

Develop Skills:
Deadlift (10x15#s)
SDHP (10x15#s)
Double Unders 1xtwice and 1xthrice
Press and Push Press (10x15#s)

WOD:
TABATA
Airsquats - 8 rds x8
Sit Ups - 7 rds x3
Lunges - 6 rds x4
Skipped the Push Ups (as a group)

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
10x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
12x4 Hurdle Runs (0.76mx2, 0.84mx4, 0.91mx2, 1.00mx2, 1.07mx2)
6x40m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2)
Sprints - 2x40m, 2x60m,1x80m
Gymnastics (1 Legless Rope Climb, Human Flag Holds)
1 Lap of the Infield + Static Stretching (Cooldown)