2 Rounds
10 Goblet squats (controlled tempo)
8 Scapular push-ups
6 Pike T-extensions
4 Scapular pull-ups
2 Skin the cats on rings
+
Kipping Toes-to-Bar Complex – 1-3 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for KB FR walking lunge
* Prep toes-to-bars, burpee pull ups and wall walks between sets
+
@ workout weight
18/14 (cal) BikeErg
6 Toes-to-bars
6m KB front rack walking lunge
3 Burpee pull-ups
1-3 Wall walks

50 sit-up
50 russian twist
50 db floor press
50 pull over
50 shoulder press
50 hammer curl
50 lying leg raise
50 dead bug
50 chest fly
50 hollow rock

Time cap: 40min

For time with partner:
2000m airbike
90 wall ball
80 KB swing @24/16kg
70 burpee
60 abmat sit up
50 GTOH @20/15kg plate
40 pull up
30 pike push up/ HSPU
200m syncro shuttle run
100 KB snatch

T.C.: 40'

LÄMMITTELY

12:00 Minuuttia:
:45s Erg
8+8 1-Käden pystypunnerrusta kuminauhalla
6 Vauhtipunnerrusta levytangolla
6-10 Lapaleuanvetoa
6-10 Rengassoutua
6+6 Sivulankkurutistusta

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KUNTOHARJOITUS

20:00 minuuttia:
10 Leuanvetoa
5 Maastavetoa (raskas)
8 Vauhtipunnerrusta käsipainoilla (raskas)
13 Istumaannousua levypainon kanssa (levypaino suorilla käsillä)

:30s-60s lepo liikkeiden välillä.

---

HUOMIOITA

Harjoituksen tarkoitus on kehittää voimaa ja hieman voimakestävyyttä. Tavoite on pysyä liikkeellä tasaisella tahdilla koko työajan. Hyvin onnistuneessa harjoituksessa saat tehtyä toistot putkeen hyvän poltteen kanssa ja toistoja jäisi aina tankkiin 3-4 toistoa.

Build to workout weight for DB movements
* Practice few sets of HSPUs and DUs between sets
+
2 rounds @ increasing pace
3 Strict handstand push-ups
3 DB hang power cleans
3 Kipping handstand push-ups
3 DB shoulder-to-overheads
20 Double-unders
+
Prep part B movements during the rest after part A

Emom x 21
A) kb comblex
B) 10 c2b
C) 9- 12cal airbike

A 24 kg kbs
3 swing
3 squat
3 push press

1: 6 single arm devils presses
2: 0:30 handstand hold
3: 10 cal bike erg

---

Core

3 rounds

20 russian twist with medball
10+10 side plank crunches

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

1 minute: 6 front squat (from rack)
2 minute: 12 alternating db snatches
3 minute: 9/11 cal row
4 minute: 6 strict pull-ups
5 minute: 8 box facing burpees
6 minute: rest

3 rounds
30 push press x 2 db
20 t2b
10 man makers x 2 db
1 min bear crawl
1 min duck walk
3 rounds
30 wall ball
20 walking lunge x 2 db
10 pistol squat weighted if wanted