Rep/Interval Scheme: 1:15 Work/ 25s Rest, 24 Rounds (4 Circuits)

Zone 1
1 arm row for remainder (alternate arms every 4 reps)
8x
DB OH Tricep Extension
MAX REPS
DB 1 Arm Row

Zone 2
45s @ RPE 7 into 30s @ RPE 9
00:45
Run
00:30
Run

Zone 3
10 M
Overhand Sled Push
10 M
Sled pull

Zone 4
45s @ RPE 7 into 30s @ RPE 9
00:45
Row
00:30
Row

Zone 5
Goal = Max Total Reps
MAX REPS
DB Alt Floor Press

Zone 6
8x
BB Plate Ground To Overhead (GTOH)
4x
Barbell Plate Front Raise

EMOM 12 (Straight arm strength)

1) 3-6 Straight arm body levers
2) 3-6 Ice cream makers (on the bar)
3) Rest

2Rounds
3 Inchworms
5 Handstand shrugs
30 Speed rope steps
10 DB snatches, alt @ lighter than workout weight
1-2 Wall walks
10 Box step-ups (no weight)
+
Build up to workout weight on DB snatch/Box step-ups
* prep the other movements between sets as needed
+
Once through @ workout weight
12/8 (cal) Air/Echo bike
8 DB Snatches, alt
6 Handstand push-ups
30 Double-unders
3 Wall walks

1:30/1:00/0:30 @ increasing pace of each

1) Air bike
2) SkiErg
+
0:30 Hang from bar
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
4 Supine arch hold (2-sec) snap to hollow hold (2-sec)
4 Supine arch hold (2-sec) snap to a straddle v-up snaps
6-8 Small scapular rolls for control
6-8 Small scapular roll to butterfly pull-up drill
+
Build to workout weight for DB walking lunges
* Practice a few sets of wall balls, burpee broad jumps and chest-to-bar pull ups
+
@ workout weight
10/7 (cal) Air bike
10 Wall balls
10m DB walking lunge
10/7 (cal) Air bike
5-10 chest-to-bar pull-ups
10m Burpee broad jumps

Partner Workout
Watefall style

AMRAP 10 mins
10 pull up
10 HSPU
10 DB Front squats 2x22,5/15kg

2 mins REST

AMRAP 10 mins
10 DB thruster
10 T2b
12/10 cal machine

2 mins REST

AMRAP 10 mins
40m Sandbag carry@45/30kg
40m shuttle run burpee
40 double under

shoulder & Th mobility

9' EMOM
1: 30" plank
2: 8/8 goblet hold march
3: 5/5 windshield vipers

superset, 4x
10/10m KB bottom up walk
5/5 unilateral KB RDL

3 kierrosta

8 x Bulgarian Split Squat - per jalka
lepo 60 sekä.

10 x RDL 65-70%
lepo 60 sek.

Wall Sit: 1 minuutti
Lepo 60 sek.

• Viimeisellä kierroksella kehonpaino askelkyykyt max reps

banded lat pull down 3x10

superset, 4x
5/5 alternating ttb
5/5 one legged KB RDL

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –