3:00 row
+
2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

8 rounds for time:

6 deadlift @100/70kg
10/7 cal bike
10-6 toes to bar / knee raises
10/7 cal bike

dead bug w. SMR hold 3x8/8

hip airplane 3x5/5

deadlift 3x3 @rpe 8

LÄMMITTELY
60s. laite / 40s. liike
- Hiihto
- Ylivienti vk
- Soutu
- LLA - punnerrus
- Pyörä
- Kyykky vk polven ympäri
- Hiihto
- AKK - kobra
- Soutu
- Lähentäjävenytyksessä kierto
- Pyörä
- Skorpioni

VOIMA
kulmasoutu tangolla
8, 6, 4

CIRCUIT
4 kierrosta - 30s./20s.
1. Hiihto
2. Wall ball
3. Farmers walk
4. Askelkyykky kävely

9' AMRAP
12 alt. DB snatch @22.5/15kg
9 box jump
6 ttb

1. Power clean
2. Front Squat
3. Push Press
4. Bar Over Burbee
5. Pull-ups/C2B
6. Push-ups
7. Wall Balls
8. Single DB-snatch
9. TTB
10. Single DB Thrusters
11. Box jump overs
12. Devils Press

One new movement each round. Round=reps. 1,1+2,1+2+3…

Rx: barbell 60kg, DB 22,5kg, WB 20lbs

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 Staggered Stance Good Mornings
10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can't touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

A: Bench press 5x3
B: Strict pull ups 3x10
C1: Db Incline Bench press 30grader 2x10
C2: SA DB rows 2x8
D: DB Shoulder flys 3x12
E: SA Cable triceps extensions 2x8

E4MOM for 16 min:

400 m run
15 kb swings
40 m sled push

X2GT

Mixed intervals:

8 min amrap:
Max calorie row

rest 4 minutes

8 min amrap:
250 m run
10 DB push presses 35/25 lb
2 rope climbs

rest 4 minutes

8 min amrap:
600/500 m bike
10 med ball cleans 9/6 kg
15 sit ups