3 Rounds NOT for Time:
200M Run
15 KB Swings
10 Box Jumps
5 HSPU

10Min AMRAP
6 Hang Cleans (155#,105#)
3 Jerks
4 Front Rack Barbell Lunges
Note: Stationary, step back into the lunge position, 2 on each side to total 4 reps.

Post WOD:
3x10-15 Weighted GHD Back Extensions

8:30-9:30

Front

Strength
Combine Bench Press Test

5-3-1-1-3-6-9-12-15
Floor Press
Chin Up
Goblet Squat

100 Abmat Situps with weight & Banded Quad Extension

Metcon
WOD A - 8 min AMRAP
30 Air Squats
33 Jump Rope Singles
20 Sit Ups
33 Jump Rope Singles
10 Push Ups
33 Jump Rope Singles

WOD B - 7 min AMRAP
10 Leg Raises
1 Circle Run
10 Banded Curls
1 Circle Run
10 Step Ups

WOD C - 6 min AMRAP
12 Banded Curl
1 Drivway Run
6 Laterial Raises
1 Driveway Run
3 Goblet Squat

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Front Squat(15)
week 2
3@70%
3@80%
max reps @90%

Metcon/*Metcon-comp(17)
8rds
7 thrusters 75/55-*95/65
7 burpees over the bar

afterburner(8)
800m run

Finisher
60 rtw
30 w raise
2 min hip distraction

7-6-5-4-3-2-1

*Valakyykky
*Tangon yli burpee

4 sets:

10/10 Single Arm Dumbbell or KB Upright row @ 2121 tempo

10/10 Single Arm Dumbbell torse row

10/10 Bottoms up Kettlebell press

AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters

Barbell – 135/95
Kilos – 61/43

Alkulämmittely leikki ja mobility

Lankku tabata

12min AMRAP
50m soutu tai hiihto
6 kyykkyä
6 rengassoutua

Loppuvenyttelyt

Superkids:

3-5 rounds

On trainer’s slow count –
10 PVC back squats
10 PVC overhead squats
10 PVC front squats
20 broad jumps

Ninjat

3 kierrosta

10 valakyykkyä
10 askelkyykkyä
10 takakyykkyä
10 etukyykkyä
20 pituushyppyä

20/15 kg

2 min tauko

Accumulate:
100 Banded Leg Curls each leg
100 Banded Hip Flexor Pulls (total)