100 burpees
100 push up
200 sit up
300 squat
100 burpees

A1: Push ups 3xMax
A2: Natural leg extensions 3x8
B1: DB trap 3 raise 2x10
B2: SL hip thrust 2x10+10sec iso hold
C1: SA reverse snow angels 2x5
C2 banded facepull 2x10
D1: evilwheels 2x10
D2: Copenhagen adductor hold 2x30sek/vardera ben

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(24) at home
WRK :35 REST :25 X6
hand release push up with shoulder tap
sit ups
body builders
kettlebell or dumbbell ground to over head
Score=reps or just WRK

Opt(12)
Run 2:00 Walk 1:00 x4

Finisher
60 flutter kicks
1:00 samson stretch

A: clapping push ups 8x3
B: SA sliding archer push ups 3x3/arm
C: SA windshield whiper push ups 3x5/arm

For time:

Buy in: 150 DU/300 SU

5 devils press 22.5/15kg
10 wall ball 9/6kg

5 devils press
10 wall ball
20/15 cal row

5 devils press
10 wall ball
20/15 cal row
20 pull up

5 devils press
10 wall ball
20/15 cal row
20 pull up
25 kbs 24/20kg

5 devils press
10 wall ball
20/15 cal row
20 pull up
25 kbs
30 goblet squat 24/20kg

Buy out: 100 Abmat sit-up

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• Skaalauksena voit pienentää toistomääriä ja pull upin tilalla voit tehdä rengassoutuja

5-3--3-1-1-1-1-1
Strict press

Max press

Lämpö 10 min
5 Pressi niskasta Te-ote
5 Valakyykkyy
5 Te- Veto
5 Raaka tempaus
5 Tempaus taskuilta

Voimatempaus + Snatch Drop
5 x (2+2)x40-50%

Tempaus, taskuilta
4 x 1 x 80%

Tempaus, polvelta

5 x 1 x 85-90%

Tempaus

5 x 1 x 90%-95%

Panda Pull

5 x 2 x 80% - 90%

Etukyykky
4 x 2 x80%

FT:

30-24-19-12-6 Situps
15-12-9-6-3 HPC @60kg

• rest 5 min into C2. Conditioning

FT:
10-20-30-40-50 DU
1-2-3-4-5 Sandbag over shoulder @150lbs