A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
Minute 2 – Alternating Lateral Lunges x 12-16 reps
Minute 3 – V-Ups x 15 reps

B.
For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups

5 sets:
1 hang power clean (below knee)
+
1 squat clean (touch&go)

Rowing Macho Man

10 RDS, 80s on/40s off

Even : Row/Ski
Odd : Macho Man

Use calories on rowing / ski ergo
Macho Man
3 Power Cleans
3 Front Squats
3 Jerks
85/60kg

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

– Rest 1:00 between rounds –

1k row with easy pace

Then 6min AMRAP
10 Burpee jump in
5 Tempo push ups (3-5 seconds
eccentric phase)
5+5 Single arm overhead lunges
KB/DB
5+5 Single arm thrusters KB/DB

---

Banded shoulder flow

5 kierrosta

15 etuheilautusta 24/20kg kb
15 knees to elbows tai jos ei ole tankoa niin muu vatsalihasliike.
15 sumo deadlift high pull 24/20kg kb
15 abmat sit ups
15 frontsquats 24/20kg kb

Happy ending : 200 weighted walking lunges

Superkids.

4 min AMRAP:

3 etunojapunnerrusta
5 superhidasta kyykkyä
7 hollowrocks
8 teräsmieskeinunta

toinen 4 min AMRAP

5 kumpparithrusteria
5 kumpparivalakyykkyä
5 kumpparipystypunnerrusta
20 seek hollowpito kumpparissa

Ninjat:

5 min AMRAP

5 etunojapunnerrusta
7 etukyykkyä
9 hollowrocks
12 teräsmiestä

2 min lepo

5 min AMRAP

5 thrusteria
5 valakyykkyyä
5 pystypunnerrusta
20 sec hollow pito

5 rounds for quality

• 12/12 Bulgarian split squats (bodyweight or use some extra weight like chair)
• 12/12 One legged dl (back leg on sofa and you can use extra weight)
• 30/30 sec one legged wall sit
• 60 sec wall sit

Rest as needed between rounds

5 x 2 tempausta, korottele 70-90%

5 x 1 rive riipusta + 2 saksityöntö, 70 -80 %

Takakyykky 6 x 6, 70 %

3 x max reps pullups
3 x max reps ring dips
3 x max reps strict toes to bars

2 x Hang Clean