High knees
Butt kicks
Shuffle swings
Floor touches
Toy soldiers
Lunges

Core Work
5 rounds
20 v ups
1:00 plank hold
Rest 1:00

3 rounds
1:00 row or air bike
5 dynamic squat strech
5 push up to downdog pose
5+5 birddogs
5+5 suitcase DL
5+5 single arm db press
5 med ball cleans
5 wall ball shots

then workout prep
climb to workout with barbell complex
3 deadlifts + 3 hang power cleans + 3 thrusters
then test 1-5 reps of each movement you feel like to do and start workout, have fun.

• 2000 m of:
Row @ max effort

WOD
10x hang power snatch
10x burpee over object
14x hang power snatch
10x burpee over object
18x hang power snatch
10x burpee over object
22x hang power snatch
10x burpee over object
26x hang power snatch
10x burpee over object

Warm up

T spine rotations (thread the needle)
Hip circles and 90/90s
Kb swings
goblet squats

Part A

4 to 5 sets

'rite of passage'

Clean+press
pull/row

novice 1-2-3 reps
int 1-2-3-4 reps
adv 1-2-3-4-5 reps

Part B

10min EMOM

1-3 clean + push press
1-3 clean + squat
1-3 clean + thruster

Odd: right
Even: left

Part C

3 sets

Table top hold with continuous shoulder/hip touches

Novice: 30 sec
intermediate: 45 sec
advanced: 60sec

1 min rest

5 rounds for time of:
- 20 Thrusters (35/25 kgs) (20/15 kgs).
- 10 strict ring dips.
- 20 push-ups.
- 10 strict handstand push-ups.
- 50-meter bear crawl.

**Time cap: 30 min.

3 x 3-o rinnalleveto
3 x 2-o rinnalleveto
5 x 1 x rinnalleveto + 3 x saksityöntö

Etukyykky 3 x 6

Partner WOD

25min get as far as you can
(AMRAP)

2 Rounds of:
8 HSPU

24 Deadlift 60/40kg

32 Box Jump Overs

2 Rounds of:
16 HSPU

24 Deadlifts 80/50kg

32 Bar Facing Burpees

2 Rounds of:
24 HSPU

24 Deadlifts 100/70kg

32 Box Jump Overs

2 Rounds of:
32 HSPU

24 Deadlifts 120/80kg

32 Bar Facing Burpees

(if you finnish, start over from the beginning)

1.) From plocks muscle snstch+ois 4x 3+3
2.) Snatch from blocks 5-6 x 3
3.) Power clean from blocks 5-6 x 2
4.) Back squat 5 x 4