Lepoja!

Warm Up
3 sets
1:00 cardio machine
:30 single unders
6+6 single leg RDL
6+6 single arm kb swings
12 alt leg v-ups
then workout prep
6 db power cleans
6 ghd sit ups
6 db snatches
:30 moderate pace ski erg

Sotilaspenkki 5x5
Ojentajat otsalta 5x10
Tuettu kulmasoutu 5x10-15

Band pull aparts 5x10
Vatsat 5x10

3 sets of

A)
AMRAP in 3 mins of:
10/7 Row Calories
10/7 Ski Erg Calories
-- then --
Rest 2 mins
-- then --
B)
AMRAP in 3 mins of:
3 Wall Walks
6 Bar Muscle-ups/ 6 strict pull ups
9 Wall Balls, 9/6 kg,

Split the group in two and one starts with A, the other with B!
For each AMRAP, restart from 0.

• 2min.: Row/Bike/Run

• 1 rnd:
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ strerch

• 1min.: Row/Bike/Run

• 2 rds: w/ db's
  6-8 Deadlift
  6-8 Hang clean + Press
  6-8 Front squat

• Mobility...

• Work on: Back squat

5 rounds
Amrap 4
20 pull up
30 cal bike erg
Max shuttle run 8m

Otm 10

5 round
Amrap 3
12 single dumbell box step up 24kg
8 burpees box jump over 60cm
Max calorie bike erg

For Time:
30/24 Calorie Assault Bike
30 Power Cleans (115/85)
30/24 Calorie Assault Bike
30 Front Squats (115/85)
30/24 Calorie Assault Bike
30 Squat Cleans (115/85)

• Work in 2 Minutes On + 1 Minute Off
• Athletes Pick Up Where They Left Off in the Chipper
• Score is Completion Time, Including Rest Time
• 8 Round (24:00) Cap

Home Gym
For Time
60 Line Hops (60DU/90SU)
50 Double DB Power Cleans
60 Line Hops(60DU/90SU)
50 Double DB Front Squats
60 Line Hops(60DU/90SU)
50 Hang Squat Cleans

2-3 rounds

10+10m Walking Lunge single Hand KB@16kg
10 GHD
10 Bench Press DB@17,5-22,5kg