Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

Test 21-15-9 test

5 to 10-minute BikeErg @ very easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
2:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Practise Wall balls and Lateral burpee box jump overs
* To find a good form and rhythm for each, consider the following:
Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
+
Run through
15 Wall balls @ 20/14#, 10/9’
10 Lateral burpee box jump-overs, 24/20”
10 Wall balls @ 20/14#, 10/9’
5 Lateral burpee box jump-overs, 24/20”
Rest no longer than 3 to 5 minutes before you start the workout.

LÄMMITTELY

2 Kierrosta, :40s töitä / :20s taukoa:
1) Burpee
2) Soutu
3) Penkkipunnerrus käsipainoilla vuorokäsin
4) Rengassoutu
5) Lankkupito
6) Amerikkalainen kahvakuulaheilautus

Valitse sopiva liikevariaatio sekä kuorma

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KIERTOHARJOITUS
5 Kierrosta, :40s töitä / :20s taukoa:
1) Burpee
2) Soutu
3) Penkkipunnerrus käsipainoilla vuorokäsin
4) Rengassoutu
5) Lankkupito
6) Amerikkalainen kahvakuulaheilautus

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HUOMIOITA

Harjoituksen tarkoitus on kehittää lihaskestävyyttä työntäviin sekä vetäviin lihaksiin. Hyvin onnistuneen harjoituksen tunnistat siitä, että saat tehtyä koko työajan tasaisen tappavasti töitä sisään, vaikka sykkeet nousisivatkin ylös harjoituksen aikana.

3 rounds
Posted single leg double Db RDL x6-8/each leg
TGU x2-3/each arm
2min rest
+
5rounds
In 1 min
6 double kb swings
8 double kB clean
6 double kb front squats
1min rest
All reps should be unbroken

EMOM 25min
10 clean and jerk 20kg
25 du
25 squat
16 kettlebell snach alt.
Rest

5 x 3 min. AMRAP. 2 min. rest/transition.
3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
Station 1.
Ski erg + Echo bike max. cals.
Station 2.
Devils press with two dumbbells
Station 3.
Burpee box jumps
Station 4.
Partner wallballs
Station 5.
Thrusters 30/20

A) EMOM10
10/8 cals row
start first 10s with hard sprint

Straight into

B) AMRAP5
Kipping pull ups

SCORE your Kipping pull up reps

Core 3 rounds

20-30s hanging leg raise hold
8-10 stick abs

Rest 60s between rounds

Amrap 12
12 Cal row
12 Medball squat @9/6kg
12 Burpee

2mins REST

Amrap 10
10 Cal row
10 Medball clean @9/6kg
10 Box jump @60/50cm

2 mins REST

Amrap 8
8 Cal row
8 Wall ball @9/6kg
8 Burpee box jump @60/50cm

Goal : 3+ rounds in each AMRAP