Warm Up
Stretch
200 M Run
100 Jump Rope
100 Ab Reps

Muscle
Pin Press
Pin Shoulder Press

Bench Press
Push Press

Metcon
For time: Rx #135, Scaled #95,
15 x Thrusters
21 x Sumo Deadlift High Pulls
12 x Thrusters
15 x SDHP
9 x Thrusters
9 x SDHP

Conditioning

AMRAP 20’
6 Front Squat @40/35
8 HSPU
24 DU/ 90 SU

3 rounds of:
50 squats
25 sit ups
15 push ups
10 burpees

AM: 70 min
1.Aerobic work
A. PK1 - PK2:
2 x 6000m Row
- 0-3000 m: 24 SPM
- 3000-5000 m: 26 SPM
- 5000-6000 m: 28 SPM
Set 1: 28.30, 2.22.5/500 m, 139/158
Set 2: 28.26, 2.22.2/500 m, 147/164
10 min mobility work

PM: 135 min
Warm up EMOM10
1.Gymnastics
A. Butterfly pull up practice
- 9 9 8 8 reps

B. Couple sets of butterfly chest to bar practice
- 5 sets

C. Every 2 minutes for 12 minutes:
Max Unbroken set of butterfly pull ups
Recovery bike the remaining time
- 12 13 11 10 9 9 = 64 reps
- Total of 100 butterfly pull up

2.Strength
A1. Strict Pause Handstand push ups
4 x 3 w/ 2 s. pause as low as possible
- Abmat
A2. Single arm bent over row
3 x 6 + 6 (Heavy!) - 35 45 45 lbs

B. 4 sets:
5+5 Staggered stance RDL (with a barbell, go heavy!) - 35 45 45 45 kg
15 Hollow rocks
30 Bent knee heel touches
- Rest 90 s.

C. From Monday:
Sled sprints:
7 rounds:
10 s. all out sprint (Sama kuorma kuin viime kerralla) - 30 kg
10 s. rest
10 s. all out sprint
- Rest 3 min between sets

Workout 17.2

14-15 y

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Boys use 30-lb. dumbbells
Girls use 25-lb. dumbbells

MAX
5-3-3-1-1-1
Box Squat

MUSCLE
12-10-8
Squat

METCON
6-9-12-9-6 reps for time of:
Burpees
Box Front Squat
Pull-ups

16.4 Open Prep

20 kierrosta joka 1:30min

10 mave
10 T2B

30min row/ski/bike/run with clothes sweating

For time

10 squats snatch 50/35kg
20 TTB
8 squat snatch 60/42,5kg
20 TTB
6 squat snatch 70/50kg
20 TTB
4 squat snatch 75/52,5kg
20 TTB
2 squat snatch 80/55kg