Eilinen

250m Row, legs only
250m Row, Arms only
500m Row
Then 3 rounds:
10+10m Single Arm DB OH Walk
5+5 DB Goblet Lateral Lunge video
10 Ring Row

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5-10 Down Dog to Cobra video

155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

*185 Power clean
*12" box
*Front squat for Overhead squat

• 60 Min of:
Run
400 m @ 60% MHR
400 m @ 70% MHR
400 m @ 80% MHR
400 m @ 90% MHR

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

For Time:
21-15-9
Power Snatch @40/30kg
Push Up
TC:10'

4 rounds:

• 1 minute max meters in row
• 1 minute max burpees
• 1 minute max pull-ups/ring row
• 1 minute rest

Warm up:
5 Rounds
:30 Rev Stationary Lunges
:30 Plank Shoulder Taps
:30 BSE
:30 Stationary Inchworm

3 Rounds: :45 on :15 off
Left Lateral Squat Hold
Left Quad Tipper
Right Lateral Squat Hold
Right Quad Tipper
1 1/4 Air Squats

Track Dynamics: 20 Yards & walk back
A Skip
SL A Skip
Opp SL A Skip
Walking Zombie
Butt Kickers
High Knees

Strength: 10 x 3
KB Grinder 1 1/4 Squats
- get a few warm up sets to familiarize yourself with the motion, then 10 challenging sets of 3 reps
- 20 V Ups on Odd Sets
- 10 SL Burpees on Even Sets

Metcon: 50 TTB or 75 Knee Ups for time
- 400m Run every time you drop from the bar

Partner workout
Death by box over burpee
1. min = 2 box over burpee
2. min = 4 box over burpee
3. min = 6 box over burpee
4. min = 8 box over burpee
5. min = 10 box over burpee
6. min = 12 box over burpee
7. min = 14 box over burpee
8. min = 16 box over burpee
9. min = 20 box over burpee
10. min 22 box over burpee

Fail = start beginning (2 box over burpee)

3 rounds:
A1. Reverse squat with dumbbell x 8 side
A2. Snatch grip one leg deadlift x 8 side
A3. Farmar walk with one kettlebell 40 m (heavy)