Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
4/4/1=:30 work :30 rest
4 rounds-4 movements-1 minute of work/rest
rope slams
turkish get up
side shuffle-sprint
db strict reverse fly tempo 2-2

Finisher
50 around the worlds
:30 chest opener
1:00 child's pose

4-5 rounds

2 bench press
Rest 90sec
2 pull up

500 m row, t go you go
2 rounds of cindy, 1 round each athlete
2 rounds of DT, 1 round each athlete

EMOM 5

max. m käsillä kävely/ boksin ympäri x1

4 Rounds for Time
15 calorie Row
5 Power Cleans 60/42,5kg
5 Bar Facing Burpees
5 Front Squats 60/42,5kg
5 Chest-to-Bar Pull-Ups

AM: 40 min
60 s. run/60 s. walk
5.5 km, 7.18 min/km
HR 120/151

PM: 130 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 25

2.WL
A. EMOM10
1 Snatch + 1 Snatch below the knee
%
1-4 minutes: 65-70 %
6-7 minutes: 70-75 %
8-10 minutes: 75-80 %
- 36 39 42 kg

3.Strength
A. 3 sets of:
8+8 Reverse front rack lunges
- New set every 3 minutes
- 45 kg

B. EMOM9
1. 20+20 s. side plank hold
2. 20+20 s. One leg hip thrust - 8 reps, 5 kg DB
3. 8 strict toes to bar

A: Bench press amrap @60kg
B: Front squat 1-1-1+
C: Dips 3xMax

Bench Press 5x10, amrap sista setet
+
BB skull cruschers 3x10

5 rounds for quality of:
15 IYTs, pick load
5 L/5 R Single Arm Dumbbell Windmills, pick load
10 Deficit Push-ups

Complete as many rounds as possible in 10 minutes of

• 10 box jumps
• 10 cleans

♀ 24-in. box ♂ 30-in. box