2 rounds For time:
- 30 sit ups.
- 25 toes to bar.
- 30 leg circles (each side).
- 25 Hollow rocks.
- 30 lateral crunches each side.
- 25 back extensions with medicine ball (6/4 kgs).
- 30 V-ups.
- 25 back circles.
- 100 sit-ups.

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 sl dl
10 jax
10 h2r

Metcon/*Rx(30)
6 giant sets
5 bench or strict press-choose load
5 ring dips(mod as needed)
5 bent over row
5 concentration curls per side
20 bicycles
5 tire flips
200m run
rest as needed between rounds

Finisher
30 t raise
30 band pull aparts
1 min hip opener
1 min s/a para stretch

3 rnd of

24 Deadlfit 60/40
24 box jumps
24 wallball
24 clean

4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups
Men: Use 2  22,5kg DBs for presses
Women: Use 2 15 kg  DBs for presses

Warm up:
2 Rounds

10 Lying pass over
10 Hollow rock
10 Arch rock
10 Face pull
10 Scap pull up

MU skills ( Sama treeni kuin puoltoista viikkoa sitten)

4 x 5 Kip swing
4 x 3 Box transition
4 x 1-2 Hips to rings
4 x 1-3 MU

A.
Five sets of:
Front Squat x 1 rep

OHS: 2x10

3 rounds:

6 x “Bear complex” 90 sec rest (50 – 60 % of 1rm power clean)
500m row 90 sec rest
400m run 90 sec rest

1 Bear complex is Power Clean, Front Squat, Push Press, Back Squat, Push Press

1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB lunges
* Practice a few rope climbs and wall balls between the sets
+
@ workout weight
10/7 (cal) BikeErg
10m DB walking lunge
10/7 (cal) SkiErg
3 Wall walks
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10 Wall balls

LD Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row