72 Min of:
Run 12’
Row 12’
Assault Bike 12’
Run 12’
Row 12’
Assault Bike 12’
@ 60-70% MHR

Lämmittely ja mobility

5 x 5 Lattiapunnerrus

Metcon 4min amrap
3x hspu
5x askelkyykky

Loppuvenyttelyt

Lämmittely leikkiä ja mobility

Lankku tabata

Metcon 12min amrap
4x T2B
5x mave kk:lla
20m pikajuoksija

Loppuvenyttelyt

For time:
100 burpee pullups

20 min.

• 8 varpaat tankoon tai polvennosto tai istumaannousu
• 5+5 käsipaino rinnalleveto riipusta ja työntö, paino maksimissaan miehilla 22,5 kg ja naisilla 15 kg
• Soutu miehilla 14 ja naisilla 12 kaloria

3 sets for quality:
10/arm landmine row

10/arm landmine press

20 Alternating Single Leg Cross-body Toes to bar. Touch the bar outside the opposite hand.

4 sets for quality:
10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
10 Dumbbell Front squats
10 Dumbbell push press
10 lateral burpees over both dumbbells
You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

Rest as needed between sets.

20 minute AMRAP
200 m Run
Air squats
Round 1 =10 squats, then ADD 10 reps each round after; so10 then 20,30,40, and so on

Rest 2 minutes

Then 3 minute AMRAP
Burpees
If you are not scaling, take this AMRAP to practice the new standard for the burpee, and proper pacing and breathing control.
After chest goes to floor, Jump back up with both feet at the same time- no stepping up.

*1 score- total rounds plus total reps. 200 m run counts as 2 reps.

Easy aerobic work for 60-90 min:
Run 10 min
AB 10 min
Row 10min

Jerk from rack, build up to heavy 1 rep of today
+
OHS, 5x3 @ 1rm snatch
Push press 5x3 +1-2,5kg last week
+
Every 2min for 18min:
1: 6-12 false grip ring rows
2: 4-6 Ring Dips
3: 2-4 WPU