WU
4rds
1min. walk
10x air squat
1min. run

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups in false-grip 5 reps
Strict Ring Dips 5-7 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Strict Toes to Bar 5-7 reps

Box-kyykky 10x2x50%
Hyvää Huomenta 3x10
Bulgarian Split Squat 3x10-15 per jalka
Kelkka: 50% x oma paino x 10 kpl normityöntöjä. Palautukset työntöjen välissä mahdollisimman lyhyet!!

Penkkipunnerrus 9x3x50% + siniset kumit tuplana (3 eri otetta: kapea, normaali, leveä)
Ojentajapunnerrus maaten 5x6-10 ("kurkulta")
Vipunostot maaten 3x30-50 (kevyt/venyttävä/palauttava)
Pystypunnerrus 3x15

Warm Up
20 Rev Stationary Lunges
20 Sumo Good Mornings
20 Quad Tippers ea side
20 Air Squats
20 Stationary Lunges (step forward FAR and push back hard)
20 Lateral Squats
20 Squat Stands (Hold feet entire time and work on locking legs)

3:00 ea arm
KB Pec Mob

2 Rounds (choose a challenging KB)
100m SA KB Grinder Carry down
100m SA KB Bottom Up Carry back
1:00 Dead Hang Partner Mob (Chin Up Grip)

4 Rounds ea Arm
20m SA KB OH Carry for max weight
-10 SA OH KB Windmillls @ 10m
-10 SA OH KB Squats @ 20m

Metcon
30 SA KB Alt Power Snatches (Rx 53/35) (Rx+ 62/44)
25 Goblet Squats (Rx 53/35) (Rx+ 62/44)
20 Pull Ups (Rx) (Rx+ C2B)

Mobs: 2:00 ea Lax Ball
Pec + Bully, 1st Rib, Low Back, Glutes, Calves, Arches

WU
3rds
10x KB/DB swing
10x plank shoulder tap
10x air squat
3x inch worm

Metcon (quality)

For (but not really) time:
100 Kettlebell 1-arm swings
100 Kettlebell clean & jerks (50+50)
100 Kettlebell 1-arm swings
100 Kettlebell snatches (50+50)
100 Kettlebell 1-arm swings
100 Kettlebell windmills (50+50)

*Choose a light kettlebell. Goal is to not put the kettlebell down. Gymnastics straps are recommended!

Harjoituksen tarkoitus on kehittää peruskestävyyttä sekä haastaa hengitysrytmiä vaihtelevan liikkeen sekä kuormituksen alla. Ota kevyt kuula, jolla voit ajatella tekeväsi harjoituksen läpi laskematta kuulaa alas.

SWOD
DEADLIFT 3 X 5 (WITH THE SAME WEIGHT FOR ALL 3 SETS)

WOD
10-9-8-7-6-5-4-3-2-1
WALLBALLS 20/14
TOES 2 BAR
100 M RUN AFTER EACH ROUND

WOD2
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees

• 20 Min AMRAP of:
Row 5 Kcal
Burpees 10 reps
Air Squats 15 reps
Row 15 Kcal
Burpees 20 reps
Air Squats 25 reps
Row 25 Kcal
Burpees 30 reps
Air Squats 35 reps
Etc.
Wear Vest (9/6Kg)

Warm Up:
3:00 Flow (group leader calls it out as they go)
:20 Plank Shoulder Taps
:20 Plank
:20 Low Plank
:20 Inchworm Hold
:20 Side Plank
:20 Switch
:20 Rev Stationary Lunges
:20 BSE
:20 Alt Lateral Lunges

5 Rounds
:30 Squat Hold
:30 Inchworms (walk hands out from Squat Hold, then keep feet planted after :30 and walk back to Squat hold. Always keep feet in same position)

3:00 Kneeling Compass (4 position Stationary Lunge Rotation)

"Bring Sally Up" w Air Squats

Pallof Series
5 x 10 ea dir
10 Press, 10 Twist ea dir, 10 SA Row ea arm = 1 set
- 5 SA KB Sots Presses ea side / Set
- 10 Handstand Shoulder Taps / Set

Metcon: For Time
50 Burpees
-10 Air Squats EMOM