6-6-4-4

A) Amrap 12
500m row
12 clean and jerks (85% of 1rm)
12 burpee over bar

Rest 5min

B) Amrap 12
500m bike
12 snatch (85% of 1rm)
12 t2b

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

6x E2MOM: 3 Power cleans

For time

• 10 sumo deadlift high pulls
• 12 hand-release push-ups

♀ 65 lb
♂ 95 lb

A,
7 rounds for quality of:
Monostructural Cardio, 3 mins
2 Push Press, pick load

Monostructural Cardio- Bike or Row at RPE 7/10
Push Press- 85%+ 1RM

B,
3 rounds, each round for time, of:
10 Strict Pull-ups
20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
30/25 Bike Calories
Farmer Carry, 24/16kg, 30m
150 Double Unders

Rest 2 mins between each round.

Goal
Consistent effort on all rounds and sub 7 mins each round.

C,
Stretch:
Pec Stretch
:60-90 sec

Couch Stretch
2 min/side

Banded Lat Stretch
:60 sec/side

Adductor Stretch
:90 sec

A) Strength
Pull ups (strict)
3-5-3-5-3
Between pull ups
3+3 Heavy DB box step up
3+3 1-leg squat off box
3+3 ice skater jumps

B) Cardio
EMOM
1. 10 wall ball + 10 wb windshield wiper
2. 10 KB swing, OH + 5-10 push up
3. 10 plate OH lunge + 10-20 plate twist
4. 10 Goblet squat + 5-10 side plank dips
5. 8/10 cal row + 10 shoulder taps in plank
6. REST

5 Rounds For Time:
30/21 Calorie Row
5 Dumbbell Box Step Overs
30 AbMat Sit-ups
5 Dumbbell Box Step Overs

Dumbbells: 23 / 16 kg's
Box: (24"/20") 

2-4rounds:

20-30s side planks
20-30s wall sit hold
40-60s D-ball hold

Pystypunnerrus Max5
-eli nousu vitosilla päätyyn asti, mutta ei fail!!

Kapea penkki 5x1x80%
-stopit

Alatalja 5x15
-kapea kahva

Pystypunnerrus 1xAmrap
-kuorma noin 80% max5:sta