For time:
• 21 Squat Cleans 115/75#
• 42 AbMat Sit-ups
• 15 Squat Cleans 115/75#
• 30 AbMat Sit-ups
• 9 Squat Cleans 115/75#
• 18 AbMat Sit-ups
Goal: 8 min.

A,
Zercher Squat 1x1

Use the heaviest weight you can for the set.

15 min to build up to a heavy single for the day

B,
For distance:
Run, 3 mins
Bike, 3 mins
Ski Erg, 3 mins
Run, 2 mins
Bike, 2 mins
Ski Erg, 2 mins
Run, 1 min
Bike, 1 min
Ski Erg, 1 min

Complete at RPE 7/10 and work for a consistent and steady pace.

C,
Every 1 min for 10 mins, alternating between:
5 Strict Muscle-ups
10 Strict Handstand Push-ups

10 rounds ft:

4 alt db snatch @22.5/15kg
3 burpee over db with double hop

• eli siis burpees hyppäät painon yli ja takasin. Eli siis kaks kertaa hyppy painon yli ja teet burpeen siis koko ajan samalla puolella painoa

Back squat
5-5-5-5-5 increasing weight, start @60%
Then
2x10 @80% of heaviest 5

For time

• 30 double-unders
• 3 push jerks (♀ 125 lb, ♂ 185 lb)

Stimulus and Strategy Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.

Intermediate option

• 30 double-unders
• 3 push jerks (♀ 95 lb, ♂ 135 lb)

Beginner option

• 30 single-unders
• 3 push jerks (♀ 35 lb, ♂ 45 lb)

Coaching cues Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.

LÄMMITTELY
2 kierrosta, 60s./liike
1. Rangan rullaus + kierrot
2. Mittarimato + AKK
3. Pöytänosto + eteentaivutus
4. 90/90 kurotus + kierto taakse
5. Toispolviseisonnassa jalka auki sivulle --> lantion työntö taakse
6. Toispolviseisonnassa seinällä käden avaus ja pyöritys
7. Rullan kanssa rangan ojennus seinällä

HALLINTA + AKTIVOINTI
3 kierrosta, 10 toistoa/liike
1. Uimari päinmakuulla
2. Kuppi - ojennus selinmakuulla
3. Askelkyykky etujalka boksilla/stepperillä (10 toistoa/jalka)

EMOM15
12-15 sjmv kp/kk
12-15 etuheilautus
12-15 pystypunnerrus kp
6-8 burpee
Lepo

AMRAP 11 2:00 ON / 1:00 OFF

45 Wallball Shots 20/14p
40 Push-Ups
35 Double Unders

20 Min amrap

• 1,2,3,4,5… Devils Press
• 10 Atomic situps

A)
AMRAP 7 mins for quality
1-2-3-4-5-…
Barbell strict press@43/30 kg
Chin-ups

-rest 3 mins-

AMRAP 7 mins for quality
2-4-6-8-10-…
Push-ups
Bent over rows@43/30 kg

-rest 3 mins-

AMRAP 7 mins
3-6-9-12-15-…
Banded bicep curls
Banded tricep push downs

*If you get to failure in any of the AMRAPs, start it all over again

B) 3 sets
20 alternating V-ups
30/30 sec side plank

Warm up
2 rounds
1:30 cardio machine
30 plate hops
10 plate halos R/L
10 Plate Row
:30 Side Plank R/L
:30 Hanging

Skills
Kipping Pull ups and Handstand Push Up

Strenght
3 sets of Strict or Kipping Pull ups
3 sets of Strict or Kipping Handstand Push ups

Metcon
For time
30-24-18 reps
DB Snatch
Push Ups
Weighted Box Step ups (DB On shoulder carry)
time target 15-18 minutes. Cap 20 minutes.
Scaled rep 24-18-12. Change DB Snatch to KB snatch or swing if
needed.