In every 4min x 6 sets
40 DU
20 wall ball
10 KB swing @24/16kg

score is the best time

21-15-9
Pull-ups
Wall ball
Burpees box jump over
Power clean

12' AMRAP
5 devil press
5 dbl DB thruster
10 burpee

Back squat

3 Sets of:
1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM
rest 3:00 b/t sets

Flow.

1 back squat @ 88-92%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set
– These are “contrast” sets (the heavy single makes you feel stronger for the bigger sets).
– Each set is a: 1) heavy single, followed by a short rest and then 2) longer set of 6 (start @ around prescribed % and then you can go heavier each round)

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hugs
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 Push ups
+
Barbell prep, 2 rounds @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk
6m Front rack walking lunge
+
Build up to workout weight for FR lunges and PC+J
* Few short sets of bar-facing burpees between weights
+
@ Once through
12/9 (cal) Row
4m FR walking lunge
8 Bar-facing burpees
4m FR walking lunge
– Rest 0:30 –
14/11 Cal Echo
2 Power clean and jerks

AMRAP 8

10 Sit Up - lisäpaino 4/8 kg
10 Push Up
5 T2B
5 Air Squat

For time

• 1 wall walk
• 2 candlestick rocks, 1 wall walk
• 3 burpees, 2 candlestick rocks, 1 wall walk
• 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk
• 12 single-leg squats, 11 handstand push-ups, 10 broad jumps, 9 jumping lunges, 8 jumping squats, 7 sit-ups, 6 air squats, 5 walking lunges, 4 push-ups, 3 burpees, 2 candlestick rocks, 1 wall walk

DB seated box jump

3 x 3, go every 1:30-2:00

AMRAP 28’

500 m run
40m SB lunges
15 x DB Thrusters
300 m Row/Ski (rotate)
2 x Sled Push
20 x Sit-ups

FINISHER

16-14-12

Ski (cals)
Burpee over line
Wallballs

2x800m juoksu
2x2min soutu
Kyykkylämmittelyt

Etukyykky 5x6x60kg
Vuorotellen joka alkavalla 4min
Takakyykky 5x10x60kg
Askelkyykkyhypyt ja pakarannostot 3x vuorotellen
8x leukaa