• 7x2min hard/ 1min easy Target power for hard is 110-120% Target power for easy is 50-60%
• 5min recovery
• 3x20s all out sprint, 2:40 recovery between

A) NOTES
- Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
- Metcon: Push yourself on the DB Snatch and the Burpees today. On the DB Snatch
- Equipment: Medium weight, light weight, jump rope.

B) WARMUP
4 Rounds:
2 Spider Man Lunge
4 Scorpion Stretches
4 Tempo Push-ups
8 Wall Slides

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) SEATED BAND FACEPULL-APART
4 x 20-30. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s.

F) 5 ROUNDS FOR TIME
5-8 Strict Chin-ups
10 alt DB Snatch
10 Burpees
20 DUs / Penguin Double Taps
– Goal: Tough effort.

G) PRAYER STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) PRONE Y RAISE
4 x 10; Hold each rep for 3 seconds. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD (light weight)
4 x 20s each. Rest 60s.

F) 5 ROUNDS FOR TIME
5-8 Slow Table Rows
5/Side Single Leg Jump (no weight)
10 Burpees
20 Penguin Double Taps
– Goal: Tough effort.

G) PRAYER STRETCH
As above

5 kierrosta aikaa vastaan:

20 cal AssaultBike
10 burpee

𝗟𝗲𝘃𝗲𝗹 𝟯
4 Sets for time:
2 Unbroken Rope Climbs 15 feet (457 cm)*
10 Wall Facing Kipping Handstand Push Ups
20 Crossover Double Unders
Rest 1 min

𝗟𝗲𝘃𝗲𝗹 𝟮
4 Sets for time:
2 Rope Climbs 15 feet (457 cm)
10 Kipping Handstand Push Ups
20 Crossovers
Rest 1 min

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗔
4 Sets for time:
1 Rope Climbs 15 feet (457 cm)
6 Kipping Handstand Push Ups
20 Double Unders (Or Single Unders)
Rest 1 min

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗕
4 Sets for time:
5 Ring Rows
6 Double Dumbbell Seated Strict Press @2x12/8kg
20 Double Unders (Or Single Unders)
Rest 1 min

Time Cap: 20 min.

45-60MIN LAITE/JUOKSU

Clean complex 5-3 sets
2 clean
3 front squat

16 x 20s. on 10s. off
for max call
Assault bike

Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

10 x 2 hang power clean

80-90% every 2 min

10-9-8-7-6-5-5-5-5-5 bench press 45kg
10-9-8-7-6-5-5-5-5-5 dead lift 60kg
10-9-8-7-6-5-5-5-5-5 db snatch 25lb