Warm Up - 3 minutes:
Hip rotation (30 seconds)
Shoulder Stretch (30 seconds)
Russian Twist (30 seconds)
Leg circles (30 seconds)
Downward Dog (30 seconds)
Inchworm (30 seconds)
1 minute rest

Set 1 (x2):
Bird Dog Extensions (45 seconds)

15 seconds rest
Plank (45 seconds)
15 seconds rest
Woodchops (45 seconds)
15 seconds rest
Modified Push-ups (45 seconds)
15 seconds rest
Rocking Plank (45 seconds)
15 seconds rest
Leg Raises (45 seconds)
15 seconds rest
Shoulder Taps (45 seconds)
15 seconds rest
Toe Touches (45 seconds)
15 seconds rest
END OF SET 1 - 1.5 minute rest

Set 2 (x2):
Push-Ups (45 seconds)
15 seconds rest
Double Crunch (45 seconds)
15 seconds rest
Leg Crunches (45 seconds)
15 seconds rest
Scissor Legs (45 seconds)
15 seconds rest
Cycling Abs (45 seconds)
15 seconds rest
Slow Mountain Climbers (45 seconds)
15 seconds rest
Reverse Crunch (45 seconds)
15 seconds rest
In and Out (45 seconds)
15 seconds rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Ab Stretch (30 seconds)
Quad Stretch (30 seconds)
Cat/Cow Pose (30 seconds)
Child’s Pose (30 seconds)
Lying Back Twist (30 seconds)
Side Bend Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.

"Tall Snatch" 3x4

Puolesta reidestä Tempaus 5x2@65-75%

Raakarive + Raty 5x1+1@70%

Boksi hypyt 20kpl

Warm-Up (3 minutes):
Shoulder Stretch (30 seconds)
Russian Twist (30 seconds)
Toe Touches (30 seconds)
Side Reach Stretch (30 seconds)
Jumping Jacks (30 seconds)
Butt Kicks (30 seconds)
1 minute rest

*Set 1 (x2): *
Hip lifts (45 seconds)
15 seconds rest
Criss Cross Bicycle (45 seconds)
15 seconds rest
Windshield Wipers (45 seconds)
15 seconds rest
Plank (45 seconds)
15 seconds rest
Leg Drops (45 seconds)
15 seconds rest
Knee Tuck Lift - Left leg (45 seconds)
15 seconds rest
Knee Tuck Lift - Right leg (45 seconds)
15 seconds rest
Leg Scissors (45 seconds)
15 seconds rest

Set 2 (x2):
Flutter Kicks (45 seconds)
15 seconds rest
Side Plank - Left (45 seconds)
15 seconds rest
Side Plank - Right (45 seconds)
15 seconds rest
Lying Down Heel Touch (45 seconds)
15 seconds rest
Knee over leg raise - Left (45 seconds)
15 seconds rest
Knee over leg raise - Right (45 seconds)
15 seconds rest
Spiderman Plank (45 seconds)
15 seconds rest
Donkey Kick (alternate legs) (45 seconds)
15 seconds rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Child Pose (30 seconds)
Downward dog (30 seconds)
Butterfly Sit (30 seconds)
Toe Touch Hold (30 seconds)
Reclined Body Twist (30 seconds)
Quad Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.

WOD

AMRAP 4' x 4rounds

30 Shuttle Runs (10 Meters)

15/10 Calorie Assault Bike

Max abmat sit up

2 or 3 rds for quality
(Be more effective rather than scale up the reps)

20-30 sitting leg raises over an object
20-30 laying windshield wipers
20 L-sit hang kicks (slow pace)

Bench press with wide grip 4x15 reps

Amrap 50min 50kg/25kg. Power clean/ front squat. Push press. Back squat. Push press. = one rep.

Lämmittely leikkiä ja mobility

Istumaannousu tabata

Metcon 3kierrosta
100m juoksua
6x kk mave
5x punnerrusta
1min tauko

Loppuvenyttelyt

75 min
Warm up + COS 20 min

1.HSW
- 10 m

2.Strength
A. Ring muscle up strength:
Top of ring dip hold 3 x 20 s.

B. Bottom of ring dip hold 3 x 15 s.

C. Foot assisted Strict MU 3 x 5

3.Power clean + Squat clean
Build to 75 % effort

4.Accessory
A. 3 sets:
8+8 Quadruped Bird dog row - 25 25 25 lbs
10 DB Supinated front raise - 2.5 2.5 2.5 kg

Aerobic Conditioning
10 Sets Alt. A) + B)
3min ON 1min OFF
Part A)
12 KBS 24/16kg
10m+10m Mixed carry (KB)

8 Strict T2B

Part B)
40 DU
10 WB
Row Cal (Remaining time)

HR 70-80%