Skill
Turkish Get-up
just about made 24kg

MetCon
For time:
15 Kettlebell Front Squats
400m Run
15 Kettlebell Push Presses
400m Run
15 Kettlebell Thrusters
400m Run
15 Kettlebell Push Presses
400m Run
15 Kettlebell Front Squats

30# DBs

Seated Hamstring Curl Machine:
- 50 x 26kg
Seated Quad Curl Machine:
- 50 x 26kg

Deadlifts (feet on 20kg plates):
- 10 x 20kg, 10 x 30kg, 10 x 50kg, 10 x 70kg, 10 x 90kg, 10 x 110kg, 5 x 130kg, 1 x 150kg
- 13 x 100kg, 11 x 100kg, 9 x 100kg
- 10 x 70kg
- 10 x 30kg (3secs up, 3 secs down)

Front Squat (bar cleaned from ground position, arms straight out in front - no hands touching bar when squatting):
- 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 8 x 70kg, 6 x 80kg
- 10 x 50kg
- 7 x 30kg (3 secs lower, 1sec pause at bottom, 3secs raise)

OHS:
- 3 rounds
- 10 x 40kg

Back Squat + T2B:
- 5 rounds, 90secs rest between rounds
- 10 x 60kg + 10

Warm Down:
- Row 1000m @ 2:00.500m

AMRAP 8'

5 thrusters
10 lateral burpees

Strict pull up x5,
Strict press x6 (50kg),
Pistol squat x5 each leg
5 Rounds

4 x 30sec of Ring Rollouts

120 min
Warm up EMOM12 + 12 m HSW

1.Gymnastics
A. BMU practice for 25 min
- 2 x 1 + 8 x 2 = 18 reps
B. Butterfly pull up practice for 15 min
- 5 3 8 8 9 9 10 = 50 reps

2.Weightlifting
A. Snatch 1 RM

B. Low hang snatch pull
3 x 3 @ 100%-105% of A.
- 57.5 kg

DU
Snatches @45lb
GHD Sit-Up
Box Jump 24in
Ground Ups @25lb
Pull-Ups

Five mins of each exercise AMRAP, two min rest in between them, and add reps all together

3-5 rounds for Quality

Row 20/15kcal
10 Pass Through
5+5+5 Wall Squat
2+2 Perfect Stretch

Ohje: Keskity hyvään liikkeeseen, harjoituksen tarkoituksena on hieman hiota ja hengästyä, muttei maksimaalisesti. Tee liikkeet mahdollisimman hyvällä tekniikalla. Läpiviennin voit tehdä kepillä tai kuminauhalla, seisten tai päinmakuulla.

Front Squats
2 reps with 1 minute rest, 10 rounds

5x95
4x105
1x115

-stretch and mobility for 30 mins
-yoga 30 mins

run 1 mile

-15 min amrap of:
5 pull ups
15 goblet squats (30# KB
20 bicep curls (10 each arm)
25 sit ups/ leg raises
5 db thrusters (25 # db's)

--4 rounds plus 20 bicep curls