Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

1) takakyykky 6x6x70%+5kg
2a)Korkea boxi hyppy lähtö istuen 3x6
2 min lepo
2b) kelkan työntö 3x20m
2c) takareiden koukistus maaten.

10 rounds for time:
6 alternating DB snatches (15/10 kg)
8 push ups
12 air squats

15 min timecap!

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the complex and accumulate a total of 5 work sets within 15% of your best for the day.

B,
Every 1 min for 15 mins, alternating between:
20 Thrusters, 43/30kg
20 Toes-to-bars
60 Double Unders
20 Kettlebell USA Swings, 24/16kg
20 Box Jump Overs, 60/50cm

C,
3 rounds for quality of:
5 L/5 R Single Leg Hip Thrusts
15 L/15 R Lateral Leg Raises
5 Seated Good Mornings, 45/35 lbs

Seated Good Mornings- eccentric; 5 secs lowering

Rest as needed between rounds.

A,
Reverse Lunges 4x16

Rest as needed between sets.
4x 8 reps/side

Bar on the back or dumbbells at the hips are good options depending on your comfort and the loading you want to accomplish. Treat this like another heavy day with weights that are challenging but not to failure.

B,
Complete as many rounds as possible in 15 mins of:
Row, 200 m
Double Dumbbell Overhead Walking Lunge, 22,5/15kg, 15m
Row, 400 m
Double Dumbbell Overhead Walking Lunge,
Row, 600 m
Double Dumbbell Overhead Walking Lunge,
...
Continuing adding distance in this scheme each round until time expires.

C,
4 rounds for quality of:
Alternating Bird Dog, 20 secs
Rest 10 secs
Paloff Press, pick load, R 20 secs
Rest 10 secs
Hanging Knee Raise Hold, 20 secs
Rest 10 secs
Paloff Press, pick load, L 20 secs
Rest 10 secs

A,
3x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
3x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
2x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
2x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]
1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
3 rounds, each round for time, of:
20 Wall Balls, 9/6kg
20 Sumo Deadlift High-pulls, 32/25kg
20 Box Jumps, 20 in
20 Push Press
20/17 Row Calories

Rest 1 min between each round.

Goal: Sub 7 min/round

B,
3 rounds for quality of:
Banded Box Step-up, 1 min
30 Banded Leg Curls
10 L/10 R Band Knee Abductions

Banded Box Step-up- low box

No rest between sets.

A,
3x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
3x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
2x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
2x [ 1 Hang Squat Snatch + 1 Overhead Squat ]
1x [ 1 Hang Squat Snatch + 1 Overhead Squat ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 12 mins of:
Double Dumbbell Overhead Walking Lunge, 22,5/15kg, 15m
25 Alternating Dumbbell Snatches, 22,5/15kg
15 Chest-to-bar Pull-ups

Compare to 10-21-19.

Goal: 4+ Rounds

C,
D-Ball Bear Hug Hold 8x 20 secs

Rest 10 secs between sets.
Heavy.

Rotating Stations Every 2:00, for 18:00 (3 Rounds):
Station 1 – 30/21 Calorie Row
Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups
Station 3 – 24/17 Calorie Assault Bike
Station 4 - 5 Slow Wall Squats + 5 Russian Baby Makers

Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Thrusters

Every 8 minutes with 2-minute rest between sets for 40 minutes (4
sets).
800 m run or 50/40 cal row
1 round of “Mary”
max med ball cleans 9/6 kg

Shoulders/Arms

Warm Up - 4 sets
20 shoulder taps
20 scap pushups
20 band pull apart

Superset #1 - 4 sets
A1., Shoulder Press 12
A2., Face Pull 15

Superset #2 - 3 sets
B1., Seated Dumbbell Press 12,10,8
B2., Lateral Raise 12

Superset #3 - 3 sets
C1., Front Raise w Rope 12
C2., Rear Delt Raise 12

FINISHER - for time with Band
100 Biceps Curls
100 Triceps Extension
(FINISHER: just feel the PUMP)