• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

4 sets:
8-10 Box Squats, start light and build each set

Rest 30 seconds
3 Seated Box Jumps

; Rest about 10 second between jumps.

Rest 2 minutes between sets

*The seat height should be similar to the height you use for the box squats. You want to be right around parallel. The height of the box you jump on to doesn't matter too much, you want to focus on being as explosive as possible and jumping for maximum height each rep.

Eilinen/lepo

Lepoja, samoin huomenna. Tiistaina ensimmäinen rykäsy KK karsintaa.

Bike - 60:00
17 miles

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry
Station 3 – 30 Alternating prison step ups

1.) Muscle snatch /No hook + drop snatch + ohs 4 ×3+3+3
2.) Tall snatch 4×3
3.) No hook/No feet snatch 6×2
4.) Dip snatch 4-6×1
5.) Snatch pull to hip 4×3
6.) Back squat 3×10

Partner workout

Five 5 min AMRAP

AMRAP 1
Shuttle run 100 m
Wall ball x 10 (9 kg/ 6 kg)

REST 2 min

AMRAP 2
Burpee x 10
Box jump x 10 (60 cm/ 50 cm)

REST 2 min

AMRAP 3 (barbell)
Shoulder to overhead x 10 (20 kg/ 15 kg)
Front squat x 10 (20 kg/ 15 kg)

REST 2 min

AMRAP 4
Ring row x 10
Kettlebell deadlift x 10 (32 kg/ 24 kg)

REST 2 min

AMRAP 5
Kettlebell swing x 10 (16 kg/ 12 kg)
Sit up x 10