Warm Up
3 Rounds x 1 min interval
go from 1 exercise to the next, no rest
Air Squats
Pullups
Situps
Kettle Bell Swings
Mobility

Strength
Wendler Deadlift
5 x 75%/3 x 85%/1+ x 95%

MetCon
Death by Wallballs
Start at 10 Wallballs
Add 1 each minute
Continue till you can't complete in 1 min

3 rounds for time of:

• 35-lb. dumbbell shoulder presses, 30 reps
• 35-lb. weighted pull-ups, 20 reps
• 35-lb. weighted dips, 10 reps

Alkulämmittely ja mobility

Taitorata

3min amrap
5 kyykkyä ja 5 burpeeta
2min tauko
3min amrap
5 boxihyppyä ja 5 punnerrusta

Loppuvenyttelyt

Accumulate 10-12 sets:
1 "Ring row style" Strict Muscle up (

)

Rest as needed

5-10 second false grip hang from rings

Rest as needed between sets

7 rounds for time of:

• Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

Eilinen/

Etukyykky, raskas ykkönen (ilman vyötä)

Tempaus pukeilta, puolesta reidestä
1x2@60%, 1x@65%, 4x2@70%

Tempaus Mave, jalkojen alle 15kg lintit
1x5@85%, 1x5@90%, 1x5@95%

Lisäpainolankku 3x30 sek

2 Rounds:
AMRAP 7 Minutes
50′ Handstand Walk
20 Sumo DLHP 95/65lbs
20 Alternating Pistols
Rest 3:00
*Start over on round 2

AMRAP 15 Minutes
Bike 1/.8k
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar

Superkids:

7 min AMRAP

1 köysikiipely
7 punnerrusta
10 seinäpalloa

Joka alkava minuutti tee 1 skin the cat.

Ninjat:

10 min AMRAP

2 köysikiipeilyä
10 punnerrusta
14 wallball

Joka alkava minuutti tee 2 skin the cat.

PK-treeni

käy tekemässä kevyt 60-90 min kävellen tai pyöräillen.