For time

• 30 dumbbell push-ups
• 30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells

Weighted chinup 3 RM, rest 4min, then max reps without weight

Warm up(8)
3rds
5 body builders
5 side shuffles
5 tuck jumps

Mobility(2)
1:00 min samson

Tabata intervals :20 work x :10 rest x8 rounds
body builders
tucks
squats
*100m run after each round

Finisher
30 t-raise
60 bicycles
1:00 min child's pose

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN

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HYPPYKYYKKY

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TAKAKYYKKY

WARM-UP
FOR QUALITY
2:00 Cardio of Choice (EZ Pace)

Immediately Into...

AMRAP x 5 MINUTES
10 Scap Push-Ups
5 Inch Worms
5/5 T Push-Ups
20 Hollow Body Flutter Kicks

6 min AMRAP

24 DU tai yritys
6 handstand push ups on the box

3 min lepo

6 min AMRAP
24 DU tai yritys
3 PEP

“Metcon day”

CONDITIONING

4 rounds for time:

2 Rope Climb
12 Box Over Jump (jump sideways over the box, feet must touch the top of the box)

Rest 5min

3 rounds for time:

Run 400m
10 Thruster @60/40kg

Rest 5min

2 rounds for time:

21 TTB
15 DB Box Step-Ups with 2x22,5/15kg (anyhow)
9 Devils Press

Rest 5min

One round for time:

9/6 Muscle-Up
30/22 Cal Airbike
5/3 Muscle-Up

Overall RPE 4

This is a long piece. Pace yourself. Don't go all in in the beginning! Tailor the movements and rep scheme to fit your fitness level.

13 min AMRAP

1 köysikiipeily / 3 laskeutumista
6 varpaat tankoon / polven nosto
12 käsipainotempausta

Virvan treeni 2.0
20min Max kierrokset parin kanssa
16* askelkyykky
12* voimatyöntö
8* punnerrus
4* leuka