Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
2-3 sets
16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
12-16 goblet hold cossack squat (controlled tempo)
rest 1.5 min
6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
5 min at 70-80% effort
5 burpees
7 toes to bars
9 air squats

rest 3 min

5 min at 70-80% effort
10 reverse lunges with plate oh (10-15/15-20kg)
7 toes to bar
5 burpees

For time

• 50 AbMat sit-ups
• 50 double-unders
• 50 walking lunge steps
• 40 AbMat sit-ups
• 40 double-unders
• 40 walking lunge steps
• 30 AbMat sit-ups
• 30 double-unders
• 30 walking lunge steps
• 20 AbMat sit-ups
• 20 double-unders
• 20 walking lunge steps
• 10 AbMat sit-ups
• 10 double-unders
• 10 walking lunge steps

Conditioning

3 Rounds For Time:

• 500m Ski
• 40m Sled Pull
• 500m Row
• 40m Burpee Broad Jump
• 500m Ski
• 100m Farmers Carry

Core Tabata

AMRAP 12

14 TTB
7 DB snatch 25/17.5kg
3 Bar Muscle Ups

7 RFT

15 Wall Balls
9 Ring Dips

Warm up
3x
1 min ski erg
20 hollow rocks
5m hs walk
15 air squats

3RFT
40 cross overs
15 Hang Squat Cleans

@35/52kg

13 min cap

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6 kg) medicine ball, 9-foot
target, 20-inch box
♂ 20-lb (9 kg) medicine ball, 10-foot
target, 24-inch box

This will be the least repeatable workout of the weekend (leg/shoulder fatigue). Aim for your first attempt to be your only one. Give it all you have.
The workout won’t be won in the 1st round. Set a steady pace from the start that you can stick with.
The burpees will take the majority of the time in this workout. You want to pace/break the wall balls in a way that allows you to keep moving here.
Plan on breaking the wall balls up into sustainable sets (e.g. 30-20, 25-15-10, 20-15-15, 5 x10 etc.). The more breaks you’ll take, the shorter you want to keep them.
It is VERY easy to fall off your pace on the burpees. Once you know what pace you’re aiming for (don’t be too aggressive), have someone help you stay on it.
With 150 reps of each movement, it will pay off to practice to find the most efficient form for each:
Wall balls: distance from the wall, stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm

WALL BALL
These do not need to be unbroken Plan for sustainable sets that allow you to keep moving at a good pace on the burpees.
Squat clean (bicep curl) the 1st rep from the floor
Keep your hands under (not on the sides) of the ball for a more relaxed yet powerful support
Find a stance that clearly meets the depth requirement but also allows you to move fast. Unless you’ve never considered this, just keep the stance you have.
Make sure you know how far to stand from the wall (especially when tired). You can mark the floor for where your feet go to make it easier to be consistent.
You can flush the arms on each rep by letting them relax down at the end of the throw before the catch. You can also do a circle with them if you prefer this style.

LATERAL BURPEE BOX JUMP-OVERS
These will be a grind. Put your head down and keep chipping away
Note that you don’t have to have a strict lateral orientation (as per standards), so if it’s easier for you, they can be at a slight angle to the box.
As you’re likely more used to facing the box, take time in the warm-up (or before) to practice the movement to find a smooth flow for yourself.
With high-volume reps, dropping down and then stepping up on burpees is likely the best way for most, but you can experiment with popping up if you think this might work better for you.

AMRAP 20
One arm swing 10+10
One arm longcycle 5+5
Goblet squat 10
Abmat sit-up 15
Row ergo 12/15cal

POST WORKOUT
4 set
Dragon flag 10
Kb move plank 10

bear pos. one arm swimmers 3x5/5

10' EMOM:
1: 5-7 pike push up
2: 30" DU practice

E2MOM 6

3 - Position Squat Clean ( High Hang - Knee - Floor

Building ~65%