leppee

Buy in: Run 1/2 mile

20 min. AMRAP
5 burpees
10- 100 m sprints
20 push ups
30 sit ups
40 squats
50 jumping jacks
60 sit ups
70 du or 140 singles

Rest 3 min after AMRAP then complete run

Cash out: 1/2 mile run

1) Double DB Bent-over Rows:
3 x 10-12. Rest 30s

2) Weighted Plank:
3 x 30s. Rest 60s.

A: 5 rounds
8 S/A DB Strict Press
100m Farmer Carry

B:
21-15-9
WBS
TTB

30 Push Jerks 60/40kg

9-15-21
WBS
Pull Ups

Eilinen/Lepo

Emom 5
Clean pull + hang squat clean + split jerk @50-60%
rest 2 min
Emom 5
2 squat cleans + split jerk @60-70%
rest 2 min
Emom 5
1 clean and jerk @70-90%

4 Sets of:
One-Arm KB Half Kneeling Press 10 reps/side unbroken
1:00 rest
Double KB Overhead Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Two-Arm KB Russian Swing 30 reps unbroken
1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

Lämppä+ mobility

Etukyykky telineeltä
~ryhmissä 5x5 etukyykkyä vuorotellen

Metcon 10min amrap
100m juoksu/laite
8xRengassoutu tai 4x leukaa

Seinäkävelypitoa
6x 20/15s

Complete as many rounds as possible in 20 minutes of

• 15 strict pull-ups
• 30 push-ups
• 45 squats

Warm-up
4:00 Echo bike @ easy
3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
+
Bar muscle-up drills
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar
3 Jumping bar muscle-ups with hip snaps
+
Build up to workout weight on the squat snatches
+
(optional) Run through
10-20-30 Double-unders
1-2-3 Squat snatches @ workout weight
1-2-3 Bar muscle-ups