Lämmittely 10 min:

5 punnerrusta
5 leukaa
5 kyykkyä
10 Kahvakuula Swinggiä
10 Kyykky hyppyä

Hyvää huomenta vauhtipunnerrus niskasta varpailla

5 x 3, kuormaa

Tempaus veto kahdella 2 sek. stopilla (polven alla ja polven päällä)

5 x 2@65-80% (te)

Raakatempaus (polvelta) + Tempaus (polvelta)

6 x (1+1)@65-80%

Etukyykky 4x4xraskas

3 x 10, leukaa
3 x 10, dipit

EOM 20 min
2 x Power Clean + front squat 2 seconds pause at the bottom
60 – 75 % of Clean 1 RM

Clean High Pull 5x2
5 sets of 2 reps, 80-110% of Clean 1RM

Plank tabata 8 min
20 sec work, 10 sec rest

3x9' AMRAP, 2' rest

AMRAP 1:
300m row
20 (10/10) KB/DB hang snatch @ 20/12kg KB; 22.5/15kg DB
10 KB/DB burpee

AMRAP 2:
12 KB/DB thruster
9 ttb/leg raise/knee raise
6 goblet squat

AMRAP 3:
10 box jump over
10 KB/DB sumo DL high pull
10 mountaun climber

Work in pairs
25 ub thrusters 35/25
25 ub power cleans 35/25
25 ub stoh 35/25
25 ub front squats 35/25
10 burpee penalty for breaking a set
and also in transition
150 partner wall balls
50 pull ups
60 sit ups
70 russian swings
80 split jumps
90 push ups
100 jumping squats

2*
3/2/1 Rope Climb
6/4/2 Sqt Snatch 50/30kg
2' rest BTR

2*
100* DU
30* TTB
15* Strict HSPU
3' rest

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon/Metcon-comp(12)
20-15-10
reverse burpees
pull ups
cal row/airdyne

4x1 bench or strict press(10)

Finisher
2 min samson
50 cross crunch
30 w raise

M)
3 x Chin Up
20 - 1 Inverted Row

F)
40 x Banded Ring Dip & Ring Row
4 x Circle Run
30 x Banded Ring Dip & Ring Row
3 x Circle Run
20 x Banded Ring Dip & Ring Row
2 x Circle Run
10 x Banded Ring Dip & Ring Row
1 x Circle Run

-Kippitekniikka
-Rinnalleveto
-Raakatyöntö

Joka 2 min x 10

Odd: 1 round of machoman: 3 powerclean + 3 front squat + 3 jerk
Even: 1 round of cindy: 5 pull ups 10 push ups 15 squats

1. Conditioning
   AMRAP 15:
   60 Double Unders
   30 Wallballs (20/14)
   15 Deadlifts (245/165)

2. Romanian Deadlift
   4 Sets of 7

Build in weight. Following each set, complete 15 GHD Sit-Ups

A.
For max reps:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:
30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet