WU
tabata
KB/DB swing
inch worm
+
2rds
10x hang snatch
10x burpee

AMRAP 12'
ASCENDING +1

TOES TO BAR
PUSH PRESS 60/40

1.) High Hang muscle snatch + press Behind neck +ohs 4 x 3+3+3
2.) Snatch + ohs 8× 1+2
3.) Clean & jerk 8x 1+2
4.) Back squat 1/rep paused +1 box jump (jump from low squat position) 3,3,2,2,3,3
5.) 3x
A.1) press x 6
A.2) Single arm row x 12/side
A.3) Dead bug x 16

DB Shoulder Rotation: 3 x 10-12 3s down each. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 rounds for time of:

• 15 sumo deadlift high pulls
• 15 thrusters

♀ 65 lb ♂ 95 lb

WARM UP
2 ROUNDS
20 shoulder taps on push up plank
10 TEMPO AIR SQUATS (2:0.2.0)
5 TEMPO PUSH UPS (2:0:2:0) (VOI OTTAA POLVILTAAN LÄMPÄSSÄ MYÖS)
5+5 SINGLE LEG HIP BRIDGE
5 PIKE PUSH UPS

then 2 sets of static hold on each position 10-20 sec on each position
squat hold, push up hold on top/bottom, split lunge holds R/L and superman hold

MAIN WORKOUT
tempo weight vest / (reppuun painoa) / body weight training. try to keep tempo something like 2.0.2.0 (2s alas, 2s ylös, lihas töissä)
Voit tehdä kiertoharjoitteena 4 KIERROSTA leväten 30-60sec liikkeiden välissä tai sit 4 SETTIÄ yhtä liikettä ensin ja sit lepo 1-2 min välissä.

Air Squat x 10-15
Push up x 6-12
Bulgarian split squat x 6-12 per side
handstand push up ( box hspu) Strict ones. x 6-12

Metcon
Every min for 20 minutes
Odd : 10-15 kb swings / snatches if have only lighter kb/db
Even : DB/KB facing burpees / lateral burpees x 6-10 reps

Cool down
glute and quad streching
pec and tricep streching

Optional Easy Pace Cardio
Perform 30-45 min very light pace cardio work by bike, ski, jog, sauvakävely, koiran kanssa..

Perform 2-3 mobility/streching drills to lower and upperbody!

Juokse UI nuku

A,
Push Press 9-6-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Strict Pull-ups 4x10

Rest as needed between sets.

Add weight if this is easy.

RPE 8/10 where sets should be near but not to failure.

C,
Every 1 min for 12 mins, alternating between:
max rep Over Unders @60/50cm
max rep Power Snatches 34/25kg

Complete in teams of 2.

Goal is total accumulated reps between each person.

Partner 1 starts on the over/under while partner 2 starts on the power snatch. Switch at the start of each new minute.