Everyone gets 45/35lb barbell. Extra people double up two dumbbells of similar weight. Stagger accordingly in gym space.
Barbell (dumbbells) cannot touch the floor once circuit begins!
!!!Bent Over ROW Can be done at any time as Emergency Save Exercise!!!
Resting bar on knees OK if in dire need.

1 Floor Touch = .2 Curve or 10 burpees after circuit.
6 Exercises straight x 1min each, no breaks x 2-3rounds (until class runs out). Original workout lasted 60min with no put downs.

1. Bicep Curl / Or Narrow Grip High Pull
2. OH Strict Press
3. Clean and Press
4. BB Back Squat (ouch)
5. Thrusters
6. Straight arm sit-ups (push bar to overhead position) / Or leg raises/ or candlesticks

Remainder of class (send anyone with penalties off to run or burpee after)

Single leg deadlifts with barbell
3x8 reps /side
-fast up slower down tempo
- moderate weight increase the weight in every set.
-after each leg 30 sec hollow hold. Scaled bent leg hollow hold.

4 rounds of:

8 Press BTN with snatch grip
8 Strict pull-ups/Supine ring-row
8 Arm flies
8 High box jumps

*This is not for time. Move from one exercise to another and execute the movements properly. As heavy as form allows. Rest 90-120s. between rounds.

Seven deadly sins

For Time
10 Chest-to-Bar Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lbs)
100 Double-Unders
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (185/135 lbs)

Time cap 15 min

10 min EMOM

odd: back squat, add weight at each rep, up to 80 %
even: 3 x single leg KB deadlift/ leg.

Back squat 3x5

Use the same weight for each set.

EMOM 12:
1 Power Clean + 3 Front Squat

Build from an empty bar to a challenging set of 1+3 reps.
Only add weight if all lifts are good.

C1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)
C2: Plank + Rotation 8-10 x 3

5 rounds for a total of 20 minutes:

• 1 min sled push 40m + max reps heavy kb swing
• 1 min rest
• 1 min suicide sprints (http://strongswiftdurable.com/exercises/mnt2325-suicide-sprint/)
• 1 min rest

Tabata:
Pull-ups
Rest 3 min
OH Walking lunge 20/10kg 8x
Rest 3 min
Push-ups

tavoiteaika: 18min