Warm-up

1-2km Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

2 rounds
5 Inchworms
10 Air squats, slow and controlled
10 Hand to hand KB swings
8 Handstand shoulder shrugs
+
2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
6 Box jumps
+
Setup and practice each of the movements
+
@ workout weight
10/7 (cal) Row
8 Wall balls
4 Burpee box jump overs
6 Shuttle runs
4-8 DB snatches, alt
2 Wall walks

1:30/1:00/0:30 of each @ increasing pace*
1) Row
2) BikeErg
* Gradually build from easy to moderate
+
2 Rounds
10/side Xiao Pengs
2 Scapular swimmers (prone position)
10 Plate squats*
* Hold a plate or KB in front of the body as you squat to work on upright mechanics
+
2 rounds
8 Handstand shoulder shrugs
3/side Single-arm lean in the full handstand position with chest facing the wall
0:20-0:30 Wall facing flutters
2 Kick up to handstand and take 6 fast steps
+
Build to workout weight for power snatches
* Practice few short sets of other movements between sets as you build up
+
@ Workout weight
10/7 (cal) BikeErg
6 Power snatches
5-10m Handstand walk
10/7 (cal) Row
8 Wall balls
10m Backwards sled drag

24' EMOM
1: 15/12 cal row
2: 40" DU/SU practice
3: 10-15 wall ball
4: AMRAP burpee to plate & GTOH @ 20/15kg

AMRAP 40

15 Etuheilautus
10 Abmat
5 Leuka/CTB
3 Rinnalleveto
1 Wallwalk
3 Tempaus
5 Leuka /CTB
10 Wallball
15 Askelkyykky
250m laite

2min lepo kierrosten välissä

Alle liikkeiden tekniikat

For time
- 30 snatches

♀ 95 lb
♂ 135 lb

ENGINE

40min (45s on/15s off) EMOM

1: Row (VK)
2: 10 OHS + Amrap: BFB
3: 10-15 Kipping Pull Up
4: Rest

5: Ski (VK)
6: Amrap: Power Snatch
7: 10-15 T2B
8: Rest

Barbell @40kg

For 30:00 @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

RestDay!

Complete as many meters as possible in 20 minutes of

• Farmers carry with 53-lb kettlebells for females and 70-lb kettlebells for males

Stimulus and Strategy
Today’s workout is both a mental and physical grind. There is not much to this effort — grab a pair of kettlebells and get to work. Consider a work-to-rest strategy. Whether it is moving for a certain distance before putting the weight down or moving for a certain amount of time, both are good plans of attack and will keep you engaged for 20 minutes.