STRENGTH
Farmer Carry: 4 x 100 Meters. Rest 60s.
- Goal: Heavy AF with good posture.

CONDITIONING
AMRAP 18 with a partner:
18 Box Jump Overs (24, 20)
18 Cal Row
18 Kipping Handstand Push-ups
*ALL WORK is split as needed with one person working at a time.
- Goal: 5+ Rounds at a tough pace.
Rx+: Strict HSPU

EXTRA CREDIT
Zottman Curls: 4 x 10. 3s descent. 45s rest.

COOLDOWN
Three-way Thoracic Spine Foam Roll x 30s each position.
3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

7 x 1 Sprint
Send Off 1:30

3 kierrosta
30 vuoristokiipeilijää
5 x portaat ylös juoksua
10 x syväkyykkyhyppyä portaissa
10 x askelkyykky kävelyä

High hang snatch 5x3 @Light weight
Snatch Pull 5x3 @ 90% 1RM snatch
Back squats 3x5 @ 65%
+
5xME Transition:
*Utilize the feet if needed
focusing on keeping the
rings and elbows tight. As
soon as there is distance,
the set is done
+
10min amrap:
20/15 cal row
5 bar facing burpees
10 thrusters 35/25kg
5 bar facing burpees

Rmu
Warm up Classic gym
2x10 pull up 2x10 push up to ring
Ring Core
Ring hold 30 "
Ring arch/Hollow, 30"

Ring muscle up with bend
Ring muscle up to knee
RMU with help

Workout: 10 '
Ring deep 3,5
Has hinta 3,5,
Ring evezés, 3,5

Alkulämmittely ja mobility

Rive

21-15-9
Mave
Tangon yli burpee

Loppuvenyttelyt

EMOM x 4mins

1-4mins: 15/10 TTB
5-8 mins: 10 DB box step overs 50/25
9-12 mins: 40 dubs
13-16 mins: 12/8 cal bike or row

5k row @ moderate tempo

Warm up:
5-10min Dynaamiset venytykset/rullaus/aktivoinnit
Barbell warm up:
8 Cossack squat with barbell
8 Kang squat
8 High hang muscle clean
8 Clean DL
8 Tall clean
8 Push press
8 Split jerk behind the neck
C&J:
2+1 @70%
2+1 @75%
2+1 @80%
2 x 2+1 @85%
of 1RM

A.
Run easy 5min...
+ stretch

Run 60s. (Moderate)
Rest 30s.
Run 45s. (Hard)
Rest 30s.
Run 30s. (Fast)

Rest 3-5min.

B.
20min. max effort:
Run

C.
"Body Armor"
With DB's:
3 rounds:
10+10: Biceps curls
10: Shoulder press
10+10: Bent over row
Rest as needed