3 rounds for time of:
30/20 Machine Calories
25 American Kettlebell Swings, 24/16 kg
20 Single Kettlebell Box Step Overs, 24/16 kg, 50cm

Timecap: 15 mins

Complete as many rounds as possible in 30 mins of:
5 Shuttle Runs, 15 m (1 rep =2x7,5m)
10 Burpees
15 Wallballs, 9 /6kg
20 Sit-ups

Accessory:
3 rounds for quality of:
6 L/6 R Kettlebell Bottom Up Press, pick load
12 Cuban Rotations, pick load

Bench Press

Build to heaviest double of the day
-then-
4 x 2 @ 80-90% of the first part!
Go every 90 sec!

For time

• 21 thrusters (♀ 65 lb, ♂ 95 lb)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raises

Strenght
Snatch Balance + Pause Overhead Squat 4x2+3reps@65-75-80-85% of 1rm snatch
rest 2-3 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@85-95-100-105% of 1rm clean
rest 2-3 min bwn sets
Strict Pull Ups 10+8+6+6+6reps + 20-16-12-12-12 reps of push ups right after (hallittu tempo)
on pull ups, start with band or bodyweight and add weight as needed or try to do strict c2b.
rest 2-3 min bwn sets

Metcon
2 sets
21-15-9 reps for men / 15-12-9 reps for women
calories of rowing
9-7-5 reps
burpee over rower
rest 1:1 bwn sets

AMRAP 15 mins
5 Wall Walks
10 kipping Pull-ups
15 Alternating Dumbbell Snatches, 22.5/15 kg

Wall walk scaling : 5 x (2 Push ups + 4 alt. sh. taps)

Gymnastics

A) EMOM 9:
As Warm Up

1: 5-10 Kip Swing
2: 10 Ring Row
3: 1 Wall Walk + 20s HS Hold

B) EMOM 9:

1: ''x'' Kipping Pull Up
2: 3-5 Wall Walk
3: 10-15 T2B

Push And Pull Waves

Wave #1:

Strict Press: 8-6-4

Legs Elevated Ring Row: 14-12-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Wave #2:

Strict Press: 6-4-2

Legs Elevated Ring Row: 12-10-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Metcon

12min AMRAP:

• 6 Burpee Pull Up
• 8 DB Thruster 2x45lbs
• 12 Cal Row

Accessories

4 Rounds For Quality:

• 10/10 1-arm Band Pull Apart
• 10-15 DB lat pull over
• 10-15 Seated Dual DB Lateral Raise

Deficit Deadlift 15-12-9-6 reps

Snatch

A) E2MOM X7-8

• 1 Snatch Pull + 1 Hang Squat Snatch

B) Snatch Pull

• 4x1 @110-120% (1s pause below knee)

B) 60s on/1:30 Off X4:

• AMRAP: Squat Snatch @55kg

Back Squat

4 Sets Of:

• 6 Reps Performed as (3 reps of 1 & a quarter BS + 3 Normal BS)

*RIR 1-2
*Rest 3min between sets

Strength

A) 3-4 Rounds:

• 8/8 Front Foot Elevated Alt. Split Squat (2xDB @farmer) *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10-15/leg Banded Hip Abduction

Warm-up
1:30/1:00/0:30 each @ increasing pace
1) SkiErg
2) BikeErg
+
Barbell warm-up
2 Rounds
5 Hang muscle cleans
5 Strict presses
5 Good mornings
5 Push presses
5 Front squats
5 Hang power cleans
5 Push jerks
+
2 rounds
5 Rope climb pull-up
10 Lateral Romanian lunges
5 Kneeling jumps
+
Build to workout weight for barbell movements and the SB carry
* Practice few rope climbs and burpee box get overs between sets
+
@ workout weight
8/6 (cal) SkiErg
4 Power clean and jerks
8/6 (cal) BikeErg
4 Thrusters
2-4 Burpee box get overs
10m SB carry
1 Rope climb