Metcon (time)

0:00-09:00
4 rounds for time of:
Row 250m
12 Ring dips

09:00-18:00
4 rounds for time of:
Bike 500m
12 Supine ring-rows

18:00-27:00
4 rounds for time of:
Row 250m
12 Ring dips

27:00-36:00
4 rounds for time of:
Bike 500m
12 Supine ring-rows

Accessory:

4-5 Rounds 45s on / 30s off:
1:) 1-arm plank, Right
2:) Reverse plank
3:) 1-arm plank, left
4:) GHD sit-ups

Extra:
Spend 10-20 min stretching/rolling!

Metcon (reps)

AMRAP in 5 minutes of:
30 Deadlifts 150/90
ME Wallball shots 20/14

Accessory:

Maanantain accessoryt

TAI

EMOM for 12 minutes of:
ODD: 8-12 Toes to bar or GHD sit-ups
EVEN: 6-8 Snatch grip push press BTN

Metcon (time)

With partner for time:

40/30 calories bike
30 Burpee box jump overs 24/20”
40/30 calories bike
30 Toes to bar

Timecap: 18 minutes.

*”You go, I go” each movement at a time. Partner 1 starts with the bike and partner 2 continues with the bike as soon as partner 1 is done. After both are done with the bike, the pair moves onto the next movement.

15 Mins to find max height jump.

Keep it safe, use crash pads on top of the box, you can also use plates but be careful.

Option 2 if you are really afraid is max distance broad jump.

Strenght and Conditioning
EMOM 14
odd : power snatches x 3-5 reps @50-70% of 1rm snatch.
even : narrow grip OHS / OHS x 3-5 reps

if you have mobility issue with narrow grip ohs, put the bar behind
neck and take wide grip, jerk it and start overhead squats
If you are able to do narrow grip, you should power clean the bar, jerk it
from the front rack and start to do ohs. MAYBE a little wider grip than
normally on jerks is better for the narrow grip OHS.

“Filthy 50”
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (35/25#)
50 Walking Lunges
50 Toes-to-Bar
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wallballs (20/14#)
50 Burpees
50 Double-unders

AMRAP 7

3 Power Snatch 60/42,5kg
6 Bar Over Burpees
9 Wallball 20/14p

AMRAP 35 with partner:

400m synchro run
20/15cal row + burpee
20/15cal row + reverse lunge
20/15cal row + abmat sit-up
20 (10+10) buddy wall ball*

• toinen soutaa ja toinen tekee rauhallista tahtia mainittua liikettä -> vaihto ja vasta kun molemmat tehneet mainitun liikkeen, siirrytään seuraavaan
• wall ball tehdään n. 2m päästä toisista ja pallo heitetään kyykyn kautta mutta nyt yläviistosta kaverille
• steady moderate/easy pace!

Strict Ring Dips

2-2-2-2-2

Use Weight / Rubber Bands

Send Off 2:30

Metcon (time)

15-12-9 reps for time of:
Hang power cleans
30-24-18
Sit-ups

Timecap: 6 minutes.

Accessory:

Bent over row, 4 x 10 - heavy
“Archer push up”, 4 x 10 (5/5) - 2s stop at extension