FT
30-27-24-21-18-15-12-9-6-3 (reps per team)

partnered WB 9/6 kg
partnered weighted situps 9/6 kg
partnered DL 100/60 kg

7 ROUND FOR TIME OF:
6 OVERHEAD SQUAT 60/40 40/20
30 DU OR 60 SU

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For time:

20 Burpees
100 Double unders
400m Run
100 Double unders
20 Burpees

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WARM-UP:

3-4 rounds, speed up the pace after every round.

10 Burpees
25 Double unders
200m Run
25 Double unders
10 Burpees

Then,

1-2 rounds

1min per side Calf stretch
1min Squat into hamstring stretch
1min per side Perfect stretch

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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

Kyykky 3x80%, 3x85%, 3x90%

Stoppiveto 5x8x40-50%

Jalkojennostot maaten 100 toistoa

A.
45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

10 Squat
10 Box jump
Row until the 3th. min. max cal

Rest 3min after each round.

Heavy of the day in 15min

Jos toinen nostomuoto alkaa tökkiä, voit jatkaa toisella ykkösiä

3 rounds for time of:

50 squats
7 strict muscle-ups
10 hang power cleans

Women 95 lb. Men 135 lb.

For Time

• 100 DU
• 50 WallBall
• 25 C2B Pull Up
• 50 WallBall
• 100 DU

TIMES TO BEAT

Beginner athlete: 15min 28sec
Average athlete: 12min 53sec
Advanced athlete: 10min 19sec
Elite athlete: 7min 44sec
Regional athlete: 6min 42sec