5 x Front Squats (75-85%)
rest 10s
10 x Walking Lunge steps w/B.B, DB or KB
rest 3min btw sets

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

Kilos: Wallballs: 9/6, Barbell: 34/25

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

A: 5 x 5 Push Press

B: 10 Min EMOM. Alt;
A. 7 hspu
B. 8 T2B

2 Min Rest

10 Min EMOM
C. 150-200m Run
D. 7 Ring Dip ( Push Up)

A: Snatch dedlift + hang power snatch + hang snatch 4x3
B:Pause clean pull + hip clean + hang clean up to heavy
C:10’ Emom: Clean pull 50-60-70-80-90-100% + 4x3 @110% of clean

15-12-9-6
press
bent over row
push up
abmat sit up

Resisted Nasal Breathing: 15 Breaths
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

3 Rounds, Not for Time:
800 Meter Run
50 Double Unders
5 Ring Muscle-Ups
20 GHD situps
20 Pistols
20 GHD back extensions

Alkulämmittely leikkiä ja mobility

Harjoitellaan heittämistä

5 kierrosta 20s/ 10s
Roikkumista
Levylle hyppy
Rapukävely
Patsas
Kspito

Loppuvenyttelyt

Alkulämmittely leikkiä ja mobility

Harjoitellaan leukoja ja varpaat tankoon

5 kierrosta 20s/ 10s
Punnerrus
Yhdellä jalalla hyppy
Vene
Kyykky
Pikajuoksu omalla paikalla

Loppuvenyttelyt