15' EMOM
1: AMRAP knees to chest
2: AMRAP SU
3: AMRAP alt. DB snatch @17.5/12.5kg
4: AMRAP DB goblet lunges
5: rest

Every 3 min x 4 sets:
7 pull ups
14 pistol squats
max DB burpees to 2 min mark

E2:00 x5
1 strict press
2 push press
6 back squat
-liikkeet putkeen samalla tangolla

4 Sets Of:

5min Z2 Row
Into,
Alternating A&B (2 times each)

A) 4min AMRAP @Medium intensity

• 250m Row
• 50 DU
• 8 Burpee Over Rower

B) 4min AMRAP @Medium intensity

• 5 Shuttle Run
• 10 C2B
• 15m HSW (7.5+7.5m)

Pull + gymnastics

A) EMOM 5:

• 1 Legless RC

-rest 3min-

EMOM 5:

• ''X'' Strict Pull Up

T2B Volume

For Time:

• 40 T2B *rest 2 min
• 40 V-Up *rest 2min 2 Rounds:
• 20 T2B
• 20 V-Up

Gymnastic Metcon

2 Sets of:

• 20 DB Box Step Up (2x35lbs)
• 10 sHspu
• 15 Cal Ski

*W:R 1:1
Into,

2 Sets Of:

• 15 Hang Clean (2x35lbs DB)
• 15 kHspu
• 15 Cal Ski

*W:R 1:1

Accessories

3 Rounds For Quality:

• 20-30s L- Sit Hold
• 15-20 Banded Straight Arm Lat Pull Down
• 45-60s Dead Hang

Week 4: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto the previous successfully completed weight.

5 x 6rep

12 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: complete the round of 16.

Clean 3x1

”Dumbbell DT”
5 rounds for time:
• 12 Dumbbell Deadlifts 50/35#
• 9 Dumbbell Hang Power Cleans 50/35#
• 6 Dumbbell Shoulder-to-Overhead 50/35#
Goal: < 6 min.