E2MOM for 20' (10 sets)
5x50%
5x60%
5x65%
2x70%
2x75%
1x80%
1x85%
1x90%
1x95%
1x95%(+)

Every 3mins x 3 sets
Run 200m
15 Air Squats
15 Hollow Rocks

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

For time.
- 50 DU.
- 50 Wall ball shots (9/6 kgs).
- 50 Box jumps (24"/20").
- 50 Hollow rocks.

Time cap: 10 min.

Regular class (strength and metcon)

(1000m row) buy in
4Rds
20 Burpees
20 Broad Jumps
Bear Crawls 4 X (Length of room)
20 KB swings
50 push press (MB, DB,KB)

Chinese Squat Jerk 4 x 4
EOM 20 min hang clean + clean + split jerk + front squat + split jerk
Front rack stepping lunge 2 x 20

First in place,
general wrist prep

beast wave
beast reach
scorpion reach
crab reaches

then,

spider crawl
bear walk
lizard crawl
leopard crawl
duck walk
crab walk
bunny hops

All of the animals of the rainbow...

12 minutes

Alkulämmittely leikkiä ja mobility

Roikutaan

Otm 30s/30s kolme kierrosta
Burpee
Punnerrus
Juoksu

Loppuvenyttelyt

M)
5 Rounds of
5 Reverse Banded Bench Press
20 Banded Fly
10 Banded Skull Press

F)
A) 5 Rounds of
10 Behind the Back Banded Curl
20 Hammer Curls

B)
5 Rounds for Time
10 Burpees
20 KB Swings
30 Wall Ball Shots
400 M. Run