AMRAP 20
14-12-10-8-6-4-2 Front Squat (Bodyweight)
2-4-6-8-10-12-14 Strict Hanstand Push Ups

Lämpö
2:00 Pyörä
2:00 Hiihto
2:00 Soutu

2 kierrosta
10 Kumpparihalkaisu edestä
10 Kumppari pystypunnerrrus o/v
10 Kumppari penkkipunnerrus
10 Kumppari ulkokiertäjä o/v
10 Kahvakuulaheilautus
10 Maastaveto kuulalla

:30 Pakaravenytys
:30 Spiderman venytys
:30 Selkävenytys (vastakkaisesta jalasta kiinni)

Voima
5 kierrosta
8 Maastaveto
8 Kulmasoutu käsipainolla o/v
16 Ristikkäislinkkari

Jumppa
Pareittain 15:00
20 cal Soutu
20 Punnerrus
20 Boksiaskellus
20 cal Pyörä
20 Burpee
40 Selän ojennus

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

EMOM 12 (4 rounds):
1: 10 HSPU
2: 2-3 Rope Climbs 4m
3: 10-15 T2B

Bench press 2 RM, then 3 sets @ 80 % (choose reps)

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :50 Nasal Breathing EZ Cardio
MIN 2 - :25/:25 Single Leg Glute Bridge-Up
MIN 3 - :50 Cat/Cow

Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
- sets of 3-2-1-1-1-1-1-1...
- Option: Technique work performing 8 x 2

Warm up
3 rounds
10 cal bike or row
10 good mornings with empty barbell
10 deadlifts with empty barbell

Deadlift
E2MOM x 5
10 reps

WOD
Every 3:30 x 4
9 DB thrusters
18 calorie row

3 rounds (not for time)
Up and back KB farmers carry
25 sit ups

BMU
Warm up: classic gym
Core
BEND front side

bar pull up 3x5
bar push up 3x5
box push up 2x5
hollow
arch
hollow/ arch
BMU with bend partner
BMU hand
BMu with box/ bend

workout: pull up, push up, hollow arch