“The chief”
5 sets of 3 min ON / 1 min OFF
3 Power cleans
6 Pushups
9 Air squats

Warm up
3 sets
1:00 cardio (add speed each round)
5+5 suitcase deadlift
10 db snatches
8 kipping movements
8 kipping knee raises
4 barbell muscle snatches
:30 HS Hold

then metcon prep

Test some toes to bars in, get that hs walk / wall walk feeling and weight for power snatch. then before hitting workout do 1 set :
5 ttb + 5m hs walk/ 1 wall walk + 2 power snatches.

Warm Up
3 sets
1:00 cardio (add speed each round)
10+10 banded side steps
5 banded dynamic squat strech
5 inch worm with push up
10 lunge steps
5 burpees

then start to work with back squats and press. warm up lifts.

Chest/Back

Warm up - 4 sets
10 pushups
12 trx row
15 situps

Superset #1 - 4 sets
A1., Bench Press - 12,10,8,6
A2., Lat Pull Down - 12,10,8,6

Superset #2 - 3 sets
B1., Incline Dumbbell Press - 12,10,8
B2., Strict Pullups - max Reps

Superset3 - 3 sets
C1., Chest fly with dumbbells - 12
C2., Seated Row - 12

FINISHER
Floor Press w Dumbbells - 10-9-8-7-6-5-4-3-2-1
Renegade Row 2-4-6-8-10-12-14-16-18-20
@2x20kg

3X12min AMRAP WORKOUT ★
1)
5 C2B /pull ups
10 HSPU
15 thruster 20/15kg
20 tuck up

REST 3min

2)
Run 200m
50 DU
10 DB snatch ( pick heavy)
1+6 MU+6ring dip

REST 3 min

3)
3 rope climbs
15 box jumps
8 DL (110/80kg
5+5m HS Walk

AMRAP 20
14-12-10-8-6-4-2 Front Squat (Bodyweight)
2-4-6-8-10-12-14 Strict Hanstand Push Ups

Warm Up
30-40 band pull aparts
then 2 rounds

2:00 easy/mod pace row
50 single unders
10+10 suitcase deadlifts
10+10 single arm db press
15-20 hollow rocks
:30 side plank R/L
then metcon prep
12/10 calories of rowing
15-20 double unders

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

EMOM 12 (4 rounds):
1: 10 HSPU
2: 2-3 Rope Climbs 4m
3: 10-15 T2B