AM: 70 min
1.Aerobic work
For 60 min, 2 rounds:
10 min ski + bike + run
2.Mobility for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HS walk drills
-Shoulder taps feet on box 3 x 12
- Wall facing HS Shoulder taps 3 x 10
- HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

B. Handstand hold on parallettes (against band)
- 5 sets

C. Butterfly pull up practice for 15 min
- 7 8 8 8 7 8 9 = 55 reps

D. Hspu endurance: 3 sets:
Kipping hspu (rir 3) - 12 10 9 reps
-Straight into-
30 s. Shoulder presses with stick
-Rest 2 min-

2.Conditioning
A. 2 rounds:
Reverse tabata Assault bike
-Rest 3 min-
Set 1: 58 cal, max/avg. rpm 98/49
Set 2: 56 cal, max/avg. rpm 96/48

3.Accessory
A. 3 sets:
10 Jefferson curl
10 Bicep curl and press

7-Minute AMRAP of: 9+5
5 Pull Ups (CTB)
7 Toes To Bar
9 Air Squats

5-Minute Rest

7-Minute AMRAP of: 5+78m
200m Row
5 Burpees

5-Minute Rest

7-Minute AMRAP of: 8+50' (53#)
50’ Farmers Carry
5 Kettlebell Swings

7x2 Front Squat 165#

“Annie”*
50-40-30-20-10 of:
Double Unders
Sit Ups

*Once finished (if completed in less than 10-minutes), row for calories.

Katelyn : 13:26

1)
Every :30 for 6 minutes
1 Power Snatch + 1 Overhead Squat
Choose weight and stick with it through all sets
135#

2)
“Nancy”
5 rounds for time of:
Run 400m
15 OHS 95/65#

15:10

5 Rft of
400m run
15 OHS 95#

WoD1
5 RFT:
400m Forwards Run
400m Backwards Run

Time: 26 mins

WoD2
3 Rds
30s Hollowbody Hold
15 Top Crunch
30s Superman Hold

Buy-in: 800m run

3RFT

20 Toes to Bar
20 Burpees
20 Walking Lunges

Deadlift 1 RM

Squat 1 RM

Clean and Jerk 1 RM