AMRAP 20:
50cal Row
40 Abmat Butterfly Sit-ups
30 Pull-ups
20 DB Snatches 20/15kg
10 Burpee Box Jump Overs 60/50cm

WU
2rds
5+5 KB/DB around body
5+5 push press
8x goblet squat
+
2rds
3+3 hang power clean
5x thruster
5x burpee

BEC 49

Cardio 4 minutes
10-15 Reps Upper Body Pushing Movement
20-30 Reps Core Movement
15-20 Reps Tights Movement
Cardio 4 minutes
10-15 Reps Upper Body Pulling Movement
10-15 Reps Core Movement
15-20 Reps Hamstring Movement

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
Volume WorkConduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

For Quality 25 minutes:

10 + 10 One Arm Bench Press w/ DB
5 Back Squat @ 50%
30 Fluters Kick
20 Calf Rise

Rest btw movement as needed

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Standing Wall Shoulder CARs*
MIN 2 - :50 Cat/Cow
MIN 3 - :50 Child's Pose
*Standing w/shoulder next to wall, slowly rotate straight arm forward, up, around, and behind then back to starting position.

EMOM 12

1 minute : 10 - 15 Ring Rows
2 minute : 10 - 15 Calories Bike Erg
3 minute : 3-6 Strict HSPU

Mobility

Lower Body

Chest Supported DB Rows: 3 x 15-20 - light. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

TBD

1.9. team training 3pm at Kurvi, session is 1.5h
notify coach if you are not coming to the session.