On the minute for 12min
1. 5-4-3-2 thruster @increasing weight
2. 3 tuck front lever lower
3. Rest

2-3sets:

max reps DU
3+3 turkish get up
max reps DU

rest as needed between sets

5:00 BikeErg @ easy
3:00 SkiErg @ easy
+
5 Jefferson curls
10 Handstand shrugs
5 Back support slide throughs
5/side Bottom-up KB presses
10 V-ups
3-5 Rope pull-ups (alt hand on top)
+
Build to workout weight for FR lunges and STOH
* Prep GHD sit-ups (small sets) and rope climbs between sets
+
@ workout weight
3m FR walking lunge
9 GHD sit-ups
3 Shoulder to overheads
1 Rope climb
9 GHD sit-ups
3m FR walking lunge

Weighted reverse plank on bench

2min total time

*you can split the time

LÄMMITTELY
Kahvakuula tekniikoita
1. Turkkilainen ylösnousu
2. Etuheilautus / yhden käden heilautus
3. Rinnalleveto / tempaus

VOIMA
3 x 6 yhden jalan kyykky
3 x 8 yhden käden kulmasoutu

AMRAP 8min
Ota 1-2 kahvakuulaa
2+2 x turkkilainen ylösnousu
6+6 x rinnalleveto / tempaus
12 x heilautus

Warm Up
3 rounds
1:00 Cardio
5-10 hr push ups
10 air squats
5 strict pull ups/ring row
:20 knee tuck hold

Metcon
EMOM 10 or 12
odd : Cardio @fast pace x 30 sec

even : wall ball shots 8-12 reps

Gymnastics
Every 30 sec for 10-15 times
burpee pull ups 2-3 reps OR rounds 1-6 JUST 4-6 BURPEES AND rounds 7-12 rounds 4-6 RING ROWS

Accessory Work
3 rounds
8-12 bicep curls (R/L)
8-12 tricep turns behind neck with single db
rest 1-2 min

EMOM 10:
10 Burpees

For time

• 40 medicine-ball cleans (♀ 14 lb, ♂ 20 lb)
• 120 double-unders
• 30 medicine-ball cleans
• 90 double-unders
• 20 medicine-ball cleans
• 60 double-unders
• 10 medicine-ball cleans
• 30 double-unders

Close grip bench press with 2s pause at the chest

5 sets of 4 reps

Go every 2:30

---

Chin up

4 reps, 2s hold yläasennossa

Go every 2:00

---

AMRAP 4
5 thrusters
10 barbell over jumps

LÄMMITTELY
Tekniikkatikkaat
n. 5min

Liikkuvuus liikkuen
1. Lonkan avaukset
2. Lonkankoukistaja & takareisi
3. Askel + ylävartalon kierrot
4. Sivuaskel + ylävartalon kierrot

VOIMA
3 x 6-8 yhden jalan kyykky
3 x 8 yhden käden kulmasoutu

LOPPUTREENI
Circuit, 2 x 40s./20s.
1. Hiihto
2. Seisten kuminauhan kierto oik.
3. Seisten kuminauhan kierto vas.
4. Jalkojen laskut kuminauha käsissä