• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

2 rounds with partner:

• 100 cal row
• 50 burpees

Team decides how to split the work.

Lepoja. Tämän jälkeen 2 viikkoa salin ohjelmointia.

General Sweat
- 5:00 of getting a basic sweat.

Wrist Mobility
On all 4s and arms locked for all movements.
Rock into stretch for :02, then rock out of stretch.
Repeat for the required reps.
- 10 reps fingers towards knees.
- 10 reps fingers towards knees, palms up.
- 10 reps fingers forwards.
- 10 reps arms and fingers turned inwards as far as possible, then stretch.

Upside Down Conditioning
Superset between these movements without additional rest.
4 rounds
- Chinese Handstand :25-:40
- Standing Weighted Stick Shoulder Extension :15

Core Conditioning
Superset between these movements without additional rest.
4 rounds
- Prone Lying Posterior Pelvic Tilt :25-:40
- Table Stretch x 5 reps

Skill
5/direction x 'Conan Pike Walks'

Cooldown
5 x 1:00 easy row. Between do 5 stick pass throughs from a seated position.

Warm up 1:
5+5 Albatross
10 Shoulder push up
5+5 Spiderman
8 min

Warm up 2:
5+5 Scorpion
10 Sit up
5+5 Lunge + rotation
8 min

Set 1:
15 KB Swing
10 Push up
20 Russian twist
8 min

Set 2:
20 H2H Swing
10 Dips
15 Leg lifts
8 min

Set 3:
20 Lunges
20 Shoulder taps
20 One leg v-up
8 min

Set 4:
5 Bar over Burpees
10 Skating jumps
20 Mountain climber
8 min

Find your work weight in 6min

EMOM 12
1´ 2x Power clean +
2x Front squat

2´ 2x Power clean +
2x Push jerk

AMRAP 10
2 – 4 – 6 – 8…
DB Clean & Jerk (alt.)
DB Devil press (alt.)
(15/22,5kg)

AMRAP 15
5 Overhead Squat (R)
5 Overhead Squat (L)
10 Front Squat 10/5kg
10 Air Squat
10 V-ups
10 Suitcase
10 Sit Up

ABC Anything Be Complete

The Twister

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps.

Rästi