Warm up(10)
3rds
100m
5 plyo jump
10 single leg dl
5 plyo jump
10 knee grab

WRK(20)
WRK for 20:00 minutes
4 bent over rows/ring rows/pull ups
200m walk/jog/run
8 overhead tricep extension
200m walk/jog/run
16 sit ups

Finisher
50 russian twist
1:00 chest opener
1:00 IT stretch

RestDay!

In teams of three:
* One is always rowing
* Other two: you go I go, divide reps anyhow:
- 20 box jump (60/50)
- 40 medball thruster w/ partner (9/6)
- 60 KBS (24/16)
- 100 SU.

Member A starts rowing, members B & C start doing box jumps, thrusters etc. When B & C have completed one round, B goes to rower and A & C complete one round of the other movements. Then C goes to rower etc.

Result: CALORIES ROWED

5 kiekkaa
10 t2b
10 hspu
10 c2b

Strength:
4 sets:
Deficit Reverse Lunge Steps x 6 / leg @40% of your max Back Squat
Reverse Nordic Curls 6-8 reps

B, 3 sets:
Box Reverse Hip Extension x 15
Banded Side Step 20m/ leg

C, WOD:
5 Rounds For Time :“Super Leg”
20 Air Squat
20 Alt. Lunges
20 Alt. Split Squat
10 Jump Squat
TC’ 15 mins

Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35
42 Hspu/push ups
18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge
43 Wall balls
18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

EMOM x 10

3-10 push up

Lepoa / huoltoa

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-

A) NOTES
- Strength: Today we've got some great single leg work with two different movements and one of our favorite core variations, the Overhead Sit-up
- Metcon: Descending reps of Burpees and Pistol Squats are on the menu today, challenge yourself with a tough pace, but still focus on movement quality.
- Equipment: Medium & lighter weight, bench/chair for pistol scaling

B) WARMUP
3 Rounds of:
3 Shin Box + Forward Fold each
6 Overhead Goodmornings
9 Bodyweight Reverse Lunges each
12 Scapular Push-ups
Then: 30 Jumping Jacks, 30s High Knees

C1) SINGLE ARM FRONT RACK BULGARIAN SPLIT SQUAT
4 x 8-12 each 3s down. Rest 60s.
C2) SINGLE LEG RDLS
4 x 6-8 each. Rest 60s.
C3) OVERHEAD KETTLEBELL SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
20-15-10 Burpees
40-30-20 Pistol Squats total
– Goal: Challenging pace with quality movement.

L1: (Up downs) (Shrimp Squats or Box Pistols)

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) BULGARIAN SPLIT SQUAT (no weight)
4 x 8-12 each 5s down. Rest 60s.
C3) ARMS OVERHEAD SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
As above

E) WORLDS GREATEST STRETCH
As above