AMRAP 20:
4 Dumbbell Hang Snatches (Each Arm)
6 Toes to Bar
24 Double Unders

KILOS: 22.5/15

12min “Mary”
5 HSPU
10 Pistol squats
15 Pullups

2:00 Foam Roll Hip Flexors (60s each)
2:00 45 degree biphasic hip flexor stretch (60s each)
2:00 of Parasympathetic Breathing

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

WRK(15)
WRK for 15:00
4 burpees
100m run
4 squat jumps

Finisher
50 round the world
1:00 pigeon stretch

Eiline/Lepo

Training weekend

AM: 45 min
Aerobic work
A. 15 min:
300 m jog
5 burpee no jump
10 air squat

B. 15 min:
Easy row

C. 15 min:
5+5 plate windmill
5+5 cossack squat
100 m jog
3+3 push up to crab ext.

PM 1: 90 min
Warm up for 10 min
1.Gymnastics skills
- Handstand drills

2.Gymnastics capacity
EMOM15:
1) 8 KHSPU (abmat)
2) 40 DU
3) 6 KCTB
4) 200 m run
5) rest

PM2: 80 min
1.Back squat

2.Metcon
A. AMRAP2:
Max reps BBJO - 23

B. AMRAP2:
Max row for calories - 31

C. AMRAP2:
Max reps devil's press 2 x 10 kg - 21

Complete as many rounds as possible in 10 minutes of

• 30-second L-sit from the floor
• 10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

7 rounds
3 suicides
7 thrusters 95/65
7 bar facing burpees

RestDay!