3 sets of
6/leg Front Rack Reverse Lunges
10 Bent Over Rows, supinated grip

For Time:
5 Rounds
-10m Handstand Walk/ 1 Min Handstand Hold
-10 Push Ups
-10 Ring Rows

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

ja huoltoa 40 minuuttia

100 x lunges with heavy kettlebell (double ketllebell to scale up)
For every break complete 10 burpees
For Time

"Annie on the Run" 1 Round for time

50 sit-ups
50 Double unders/150 singles
400m Run
40 sit-ups
40 Double unders/150 singles
400m Run
30 Sit-ups
30 Double unders/150 singles
400m Run
20 Sit-ups
20 Double unders/150 singles
400m Run
10 Sit-ups
10 Double unders/150 singles
400m Run

3 kierrosta aikaa vastaan

300 m juoksu
15 burpeeta
10 polvet kyynärpäihin

Metcon (No Measure)
In every 2 mins x 20 mins:
Odd: 5 x 1 Power Clean + 1 STRICT PRESS@75% of Strict Press
Even: 5 Weighted Pull-up@60% (if your 1RM was 50kg, you need to use 30kg)

Metcon (No Measure)
EMOM 21:
1: 1-2 Strict MU's
2: 2-4 Strict HSPU
3: 8-12 American Swing@24/16kg

Metcon (1 Rounds for time)
"Jackie"
For time:
1K Row
50 Thruster@empty bar
30 Pull-up

Romanian deadlift 4x8

Hang Power Snatch + Hang Snatch daily max
Squat Clean + Front Squat + Split Jerk daily max

Metcon (Time)
5 rounds for time:
20 Wall Ball@9/6kg
5 Ring Dip + 5 Pull-up
20 GHDSU

Front Squat x 3 reps x 6 sets@80% of 1RM

Power Snatch + Squat Snatch daily max

Power Snatch + Squat Snatch x 1+1+1 x 3 sets@90% of A

Front Squat x 5 reps x 6 sets@80%

Metcon (Time)
For time:
5-4-3-2-1 Burpee Ring MU's
50-40-30-20-10 Double Unders

5mins rest

Metcon (Time)
5 rounds for time:
5 Push Jerk@70/45kg
10 Box Jump@60/50cm (try to work with TNG box jumps)