1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

Not for Time:
100m Sled Pull - Light Load
30 AbMat Sit-Ups, 30 Hip Extensions
100m Sled Pull - Moderate Load
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull - Heavy Load
10 Weighted AbMat SU, 10 Weighted Hip Ext

• 45 Min of:
Row
250 m @ 60% MHR
250 m @ 70% MHR
250 m @ 80% MHR
250 m @ 90% MHR

20 ohs
400 m run
15 box jumps
10 strict pull-ups
15 box jumps
400 m run
20 ohs

TC15

Muscle

Pull

Pull Up / T Bar Row

Chin Up / Banded Drag Curls

SDHP / Sit Ups

Metcon
2 five minute rounds of
Max reps jump rope

Intervals 3R - 30 min
Focus on pacing

Alpha: 2:30 AMRAP
15 Power Snatches (35/25kg, ie light weight)
3 Bar MU

• rest 2:30

Beta: 2:30 AMRAP
21 KB Swings
12 Pullups
Row remaining time

• rest 2:30

---

30 minutes for consistency: if deviates by 3 reps or 10m on the rower, break early.
Scale BMU as needed.

http://www.hierontapalvelukemppainen.fi/

TABATA

WALL BALL (6/10KG)
SUMO DEADLIFT HIGHPULL (KB 8/KB 16)
BOX JUMP (20"/24")
PUSH PRESS (5/10KG)
RING ROWS

6/1/1/17

20min EMOM
ODD 10 call bike
EVEVN 10 Burpees

1/A
Snatch max of Today
Then every minute, for 12 min
1 Squat snach at 90%

1/B
15 min AMRAP
300 m row
10 push press 60 kg
200m row
10 power clean 60kg