AMRAP 29 min. 1 min ON / 30 sec OFF.
- Cal Row.
- DU.
- Burpees over the box.
- Sit-ups.
- GHD: Back extensions.
- Farmer's walk (64/48/32 kgs).
- Empuje trineo (80/50 Kgs).
- Skin the cat.
- Box jumps (24"/20").
- Pull ups.
- Wall Ball Shots (9/6 kgs).
- Wall Climb.
- V-ups.
- HSPU.
- Rope Climb.

As many Reps as Possible in 4min.

10 Front Squats

10 Box Jumps 50 cm

15U Girls Front Squats 25 kg
15U Boys Front Squats 35 kg
All Divisions 20″ Box (Please show measurement in video)

170 min
Warm up + COS 25 min

1.HSW
- 15 m

2.BCTB
- BFLY x 35
- KS+BCTB 4 x 5+5
- BCTB+hollow 8 x 1
- BCTB+BFLY 2 x 1

*3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
- 4 3 3 3

B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
- 10 kg plates 1 x 5
- No def. 2 x 5

4.Front squat
A. Build to max set of 3 for the day

B. 4 x 3 @ 90% of today's max

5.Metcon
A. Every 4 minutes for 4 rounds:
16 DB Snatches (unbroken) - 15 kg
200 m Row
- Go hard every round, but faster each round!
- Times: 1.31, 1.27, 1.25, 1.21

6.Accessory
A. 4 sets:
10 Ring face pull
15 DB Lateral raises - 10 10 10 10 lbs

Optional Swim Workout
Warm Up
3x50m swim @easy -> easy/mod -> mod pace . rest 30 sec bwn.
then
250-300m swim
rest 2 min
200-250m swim
rest 1.5 min
150-200m swim
rest 1 min
100-150m swim
rest 0.5
50-100m swim
rest 2-3 min
then 50m cool down.

Miten Meni jos kävit uimassa.

Perfect Stretch video

Alkulämmittely ja mobility

Leuka OTM

12min AMRAP
10 burpee
100m kone
6 t2b
10m askelkyykkykävely

Loppuvenyttelyt

Kangaroo Flow video
10m 4-Step Walk video

Alkulämmittely ja mobility

Harjoitellaan köysikiipeilyä

30s liike 30s lepo 3kierrosta
Viivajuoksu
Lankku
Burpee
Kaaripito

Loppuvenyttelyt

1) snatch + hang snatch 6x(2+2)x60%
2) Dragon flag 5x2