Box-kyykky 10x2x50%
Maastaveto 6x1x70%
Hyvää Huomenta 3x10
Salkkunostot 3x10
Vatsat kuminauhalla 50 toistoa "polvilta" + 50 toistoa seisoen

Dead lift 5rm of today
+
20min amrap:
Max set pull ups
400m run

12 min AMRAP:

• 10 gobblet squats
• 15 sit-ups
• 2 x sprints

• 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

Lämmittely ja mobility

×Kyykky

12min joukkueena (2tai 3 hengen)
6 seinäpalloa
50m koneella

Loppuvenyttelyt

120 min

1.Strength

A. Alternate A1 / A2 for 10 rounds – Perform deadlift and strict HSPU as a superset (move from deadlift to HSPUs as soon as possible), start a new superset every 2 minutes.
A1. Deadlift – 3 @ 70-75%
A2. Strict (deficit) HSPU – 3 to 5
Abmat + 5 kg plate 5 x 3 reps
Abmat + tk 5 x 3 reps

1. Conditioning

Warm up
A. Assault bike or row, progressively harder pace for 6 minutes
B. Movement flow of your choice from the video library
Repeat part A after the movement flow

C. Prep all of the movements in the main conditioning piece of the day

D. Perform one practise round of (70-80% effort):
10 Calorie row
20 Double unders
10 Wall ball @ 9/6kg (20/14lbs)
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar
8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Rest as needed (2 – 5 minutes), then begin the test

Main conditioning piece (Lactate Threshold, Aerobic power test)

A. In a 20 minute window (for max rounds and reps in the last part)

3 Rounds of
30/24 Calorie row
60 Double unders
30 Wall ball @ 9/6kg (20/14lbs)

THEN

6 Rounds of
8 Power snatch @ 35/25kg (75/55lbs)
8 Box jump over @ 24/20”
8 Toes to bar

THEN in the remaining time, AMRAP

8 Thruster @ 35/25kg (75/55lbs)
8 Pull up
8 Bar facing burpees

Result: 2 rounds + 1 T2B in second piece
HR 183/190

3.Strength
B. Alternate B1 / B2 for 3 rounds
B1. Front rack walking lunge – 8/side @ AHAFA, rest 1m before B2 >
Bicep curl 20 20 15 lbs
B2. Single arm DB row – 8 to 12 @ AHAFA, rest 2m before B1
35 35 35 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

"Filthy Fifty"

For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings 16/12kg
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wall Balls 9/6kg
50 Burpees
50 Double-Unders

Timecap: 30 mins

Wod: 35 min clock
1 mile run
Straight into
100 BOB
Straight into
1 mile run
Straight into
Remaining Time Amrap
10 Deadlift@70/50
10 T2B

3 Sets NFT
20sec Wall Facing Shoulder Taps
20sec Wtd Single Arm Active (hold DB in off hand)
10 Rower pike up
30sec Tuck L-Sit on Parallettes

For quality 60 minutes, 0:45 on, 0:15 off
1: bear crawl
2: duck walk
3: ring row
4: bunny hops
5: sneaking ape
6: crab walk
7: inchworm
8: horse walk
9: scorpion
10: prone discolation