Z-press
5x5, RIR 2-3

Warm Up
3 min cardio, add speed each min.
10+10m over the hurdles (forward/backwards)
10+10m bear crawl (forward/backwards)
10m crab walk
10m lunge walk + reach up
10m tin soldier walk
10+10 single arm press
5 inch worm with push up
1:00 Plank Hold

Handstand Push Up skills (20 mins)
Pike Push Up -> Box HSPU -> Strict HSPU
Kick to Handstand
HS Hold
Shoulder Taps on wall climb position
Wall walks

Metcon
4 rounds for quality
2 min easy/moderate pace cardio machine
10 kb swings
10 box step overs
10 ring row
10 burpees
20 abmat sit ups

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM

10-10-8-6

2min lepo sarjojen välissä.

*Run 400m

• 1x
  60s. Spider lunge w/teistä
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• Run 200m

• 2x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Handstand Active shoulders

• Mobility...

• 2x
  4 Power snatch
  6 HSPU

Clean and Jerk

3 x 3 every 90s (drop and go)
2 x 2 every 75s (drop and go)
3-5 x 1 every 60s (drop and go)

1) e1:30 x8 alt a/b:
A: 1 strict press + 3 push press
B: 6+6 barbell backrack reverse lunge

2) Amrap12:
10 wb
8 ring row
6 heavy kb swing
4 burpee over kb

• Run 400m

• 2x
  10 One Leg V sit up
  8 Squat
  6 Push jo
  20s. Kipping swing

• Mobility...

• 1x
  6/4 cal Air Bike
  200m Run
  6 T2B

A,
Pause Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec hold at the bottom of each rep.

B,
5 rounds for time of:
Sled Push, pick load, 15m
5 Bench Press, 80% 1RM
X Echo Bike Calories, 30 secs
Rest 2 mins

Sled Push- heavy
Echo Bike Calories- edit in the number of calories achieved each round

Goal: Keep your bike cals and total time consistent across all rounds

C,
3 rounds for quality of:
15 Weighted AbMat Sit-ups, pick load
10 Landmine Rotations, pick load
Rest 2 mins

15 min AMRAP
10/8 cal bike
8 push ups
6 Wallballs 20/14
4 Power Cleans 135/95