10 min prep

FULL BODY & ISO

3 stations, 2 set ups of each, You Go I Go format

SQ & Deficit KB Sumo Pulse

2mins off

BENCH & Standing tricep ext

2mins off

SUMO DL & Banded Glute Thrust

2 mins off

45s ON : 15s OFF (to switch) x 6 (each partner X3 of each exercise)

22 mins working - 27 mins with explanation

10mins finisher

Rack sit
Hollow rock
Glute Bridges
Hollow Bicycles
SQ Jump
Up Down Planks
X 2 if time

2 min ON 1 min OFF (alternate A&B) x 10 sets
A :
8 DB thruster
4 DB burpee

B :
15 medball clean
Max cal row remaining time

Log your score in each 2 min!

5 x 1 Negative muscle up

5 x 5 vaakarengassoutu + 3 sek pito joka toistolla

5 x 3 negative ring dip

2 x max aika pito dipin ala-asennossa

5min AMRAP:
Wallball 4-8-12-16...
TTB 2-4-6-8...

4min time to find 1RM in Squat Clean + Hang Squat Clean + Jerk

5min AMRAP:
Continue part 1

Score= total reps from part 1+3 and max kilos lifted in part 2

This is max effort. Check more info from www.cfwinterwar.com

Recovery 15 min

Bike/ski/row

General Sweat
- 5:00 of getting a basic sweat.

Wrist Mobility
On all 4s and arms locked for all movements.
Rock into stretch for :02, then rock out of stretch.
Repeat for the required reps.
- 10 reps fingers towards knees.
- 10 reps fingers towards knees, palms up.
- 10 reps fingers forwards.
- 10 reps arms and fingers turned inwards as far as possible, then stretch.

Upside Down Conditioning
Superset between these movements without additional rest.
4 rounds
- Chinese Handstand :25-:40
- Standing Weighted Stick Shoulder Extension :15

Core Conditioning
Superset between these movements without additional rest.
4 rounds
- Prone Lying Posterior Pelvic Tilt :25-:40
- Table Stretch x 5 reps

Skill
5/direction x 'Conan Pike Walks'

Cooldown
5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.

M)
5 Rounds of
5 Pull Up
10 Behind the Back Banded Curl
20 Banded Row

F)
5 Med Ball Clean 6lbs
15 Push Ups
15 Box Jumps
4 Med Ball Cleans 10lbs
12 Push Ups
12 Box Jumps
3 Med Ball Cleans 16lbs
9 Push Ups
9 Box Jumps
2 Med Ball Cleans 20lbs
6 Push Ups
6 Box Jumps
1 Med Ball Clean 25lbs

30 Sec Plank
30 Sec Hallow Rock
20 Sec Plank
20 Sec Hallow Rock
10 Sec Plank
10 Sec Hallow Rock

Bench press with uneven weights 4x10 reps

Gymnastics Skill Day:
1) 8 Minute AMRAP for Skill:
- Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
- Sideways Walking Inchworm x 5-10 steps/side
- Small Butterfly Circles on Pull-Up Bar x 5-10 reps

2) Every 90 seconds x 12 minutes:
- 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
- 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

3) 12 Minute AMRAP:
- 12 Cal. Bike/Ski/Row
- 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
- 8 Box Jumps w/ Step-Down @ 30/24 in.
- 6 Wall Walks

Aikaa vastaan

4 x
20 1-käden devils press
10 + 10 1-käden valakyykky
10 sit up käsipaino sylissä