10 minute AMRAP, For Quality:

1:00 minute Machine of Choice (Easy pace)
:30 Second Butcher Block Stretch
5 Barbell Muscle Cleans + 10 Barbell Bradford Presses w/lockout
10 Scapular Pull-Ups + 10 Kipping Swings + 3 Strict Pull-Ups

Once you complete the 10 minute AMRAP, please then spend the next 6 minutes getting prepared for the conditioning workout to follow.

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For time:
12 Shuttle Runs
12 Bar Muscle-ups
12 Power Cleans 55/35kg
12 Strict Handstand Push-ups
9 Shuttle Runs
9 Bar Muscle-ups
9 Power Cleans 65/40kg
9 Strict Handstand Push-ups
6 Shuttle Runs
6 Bar Muscle-ups
6 Power Cleans 70/45kg
6 Strict Handstand Push-ups
3 Shuttle Runs
3 Bar Muscle-ups
3 Power Cleans 75/55kg
3 Strict Handstand Push-ups

• 1 shuttle run rep is 15 m, set cones 7.5m apart

Every 1 minute, complete
- 1 wall walk
- 3 deadlifts
- 5 toes-to-bars
- (add 2 toes-to-bars every minute)

• ♀ 125 lb
• ♂ 185 lb

Maastaveto 2 maksimi

Back squat

8/8/8/5/5/3/3/3

1.)Supersetx3
A) 1arm pulloverx10-15
-light weight
B) 1arm seated DB Rowx6-10

5:00 BikeErg* + 3:00 Row** + 3:00 SkiErg

• Easy pace on the bike **Build up pace each minute on the row and SkiErg machine (easy/moderate/moderate-hard).

10 rounds for time:

AB 10cal
Backrack lounges 5+5 40kg
Sit-ups 10

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, rest btw sets 3-4min

LÄMMITTELY
Liikkuen lämmittely + tasapaino
Lantion liikkuvuus

TIIMITREENI
4000m laite - saa käyttää kahta laitetta samaan aikaan (hiihto tai soutu)
100 wall ball parin kanssa
100 pallon kanssa istumaan nousu parin kanssa
100 synkronoitu kyykky

Timecap 30min