2-3 min light cardio
1+1 min glute smash
1-2 min pigeon pose strech
1+1 min hamstring strech

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(15)
WRK for 15:00 mins
30 squats
30 push ups
30 leg extension to hip raise
30 plank taps
30 reverse lunge
400m run

Finisher
50 cross crunch
1:00 hamstring stretch

Metcon (time)

3 Rounds, every 10:00:
40 Wallball shots 20/14lb
30 Toes to bar
20 Clean and jerks 50/35kg

Accessory:
4 rounds of:
8/8 1-arm DB press with kb in front rack hold - heavy
8/8 Chainsaw row - heavy
*Rest as needed

Cash in 100 wall balls

Burppes 10-9-8-7-6-5-4-3-2-1
Power cleans 1-2-3-4-5-6-7-8-9-10 61/40 kg
Push press 10-9-8-7-6-5-4-3-2-1 61/40 kg

Cash out 100 push ups

Five 3-minute rounds of

• Run 200 meters with a medicine ball
• Max reps wall-ball shots

Rest 1 min. between rounds.

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Lepoja

30 min Ergo

• min huoltoa

• For Time:
Assault Bike 21/15 Kcal
BB Lateral Burpees 21 reps
Assault Bike 15/10 Kcal
BB Lateral Burpees 15 reps
Assault Bike 9/6 Kcal
BB Lateral Burpees 9 reps

5 rounds for time

3 hang power clean
3 thrusters
3 bar over burpees
400m run

Increase every round 3 reps of each.
3-6-9-12-15

BB 42/61kg

Give your body and mind the rest it needs.
Stretching and mobility work.