3 rounds for quality
10m+10m hs walk
8 srict C2B
8 strict T2B
10 alternating single leg (pistol) stand ups

A/ AMRAP 12'
8 Skull Crusher w BB
45" BB Curl Hold

B/ EMOM 24'
1/ 15 m Sled Push
2/ 2-3 Wall Climb
3/ 2-3 Dirty DB complex ;) @2x25/20kg
4/ 10 sit up w plate

5x5 @ 70-80% (65kg)

Athletes Notes

MOBILITY
Child's Pose on Box: 1-2 Minutes
Video

Pigeon Pose: 1-2 Minutes Each Side
Video

Ankle Stretch: 1 -2 Minutes Each Side
Video

ACTIVATION
8 Minute Running Clock
:30 Second Assault Bike
:30 Second Active Spiderman Video
:30 Second Hollow Rock Video
:30 Second Push-up to Down Dog Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Athletes Notes

"Tic Tac Toe"
For Time (30 Minute Cap):
3 Rounds:
30/21 Calorie Assault Bike/ ARY 60 - 90 -120 DU
21 Toes to Bar

15 Thrusters (135/95)/ 30 THRUSTER ARY
15 Thrustrers (155/105)/ 30 THRUSTER ARY
15 Thrusters (185/135)/ 30 THRUSTER ARY

3 Rounds:
30/21 Calorie Assault Bike / ARY 60 - 90 -120 DU
21 Barbell Facing Burpees

KILOS
135/95 61/43
155/105: 70/48
185/135: 84/61

Workout Definition

3 Giant Sets:
50' Double Overhead Kettlebell Walking Lunge
50' Broad Jumps
50' Handstand Walk Zig Zag Course / A MURO IN GARAGE

Rest 2 Minutes Between Sets

3 Giant Sets:
:30 Second Ring Body Saw/ 30" INCH WORM
:30 Second Ring Mountain Climbers /ARY 60"

Rest 1 Minute Between Sets

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

4 x 20s Weighted ring plank hold
1min Rest between sets

500m row
3x
10 reps hip air plane
7 goblet gang squat
7 ring row
10 banded kb swing

---

Deadlift

5 x 3
4 - 1 - X - 2

rest as needed
+2-5kg to last time

3RFT:
Row 250m
Wall ball x15 (9kg)
Burpees x25
Wall ball x15 (9kg)
Row 250m