• 3 Round of:
Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
MB Wall Ball (9/6Kg) 1:00 @ max reps
Assault Bike 1:00 @ max Kcal
3:00 rest each round

Snatch Combo: (Snatch Deadlift, Snatch High Pull, Power Snatch)
4 Sets - 1+1+1x2

Joka alkava min 4 kierrosta

*1-2 x köysikiipeily tai kolme laskeutumista
*10 wall ball
*10-20 DU / SU

AMRAP 15:
1 Rounds of “Cindy”
10 Toes to Bar
10 Push Jerks 60/40

5 kierrosta

200m juoksu
2 min lepo
1 kierros cindyä

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats 2x22,5/15

After Each Round: 30 Double Unders

Front Squat 12-10-8-6 reps. Add weight for each set.

5 rounds for time of:

• 21 back squats
• 1 legless rope climb, 15 ft.

Men 135 lb.
Women 95 lb.

4 Rounds of:
20 Lateral squat jumps
15 KB Swings (24/16kg)
10 Burpees
Rest 90s

120 min

1.SPP (Skill) – Gymnastics
Work on a specific skill using a follow along gymnastics session
Ring muscle up

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 2 minutes before A2.

Last set 8 reps
A2. Strict press – 4+ reps @ 80-85%, rest 2 minutes before A1.
3*4*30 8*30 kg

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library