9' AMRAP
10 V-up
10 steps walking lunges
10 KB USA swing @20/12kg

Build to workout weight for DB movements
* Practice few sets of HSPUs and DUs between sets
+
2 rounds @ increasing pace
3 Strict handstand push-ups
3 DB hang power cleans
3 Kipping handstand push-ups
3 DB shoulder-to-overheads
20 Double-unders
+
Prep part B movements during the rest after part A

10 minutes easy row

2 minutes bodyweight Pulling or Pushing movements*

10 minutes easy bike

2 minutes bodyweight Pulling or Pushing movements*

*pull-ups, TTB, BMU, push-ups, HS holds, HS walk, HSPU, wallwalks etc...

8-8-6-4-4

Go every 2:30

20 box step ups with medball
10 sit-ups
20 wallballs
10 v-ups

6 x (4 alternating lunges + 4 back squat)

start ~50% bs and build.

Go every 3:00

2 rounds

5/side Bottom-up KB presses
50 Speed rope skips
10 V-ups
+
2 rounds
10 Handstand shrugs
5/side Single-leg DB clean and jerks
8-10 Push ups
+
2 rounds
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
2:00 Air bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
2:00 Air bike

Maastaveto 3x3 90%

eka kierros 5 min, toinen 7 min ja kolmannella läpi 2 min huilit välissä
60 DU
50 cal row
40 wallball
30 box jump over
20 db snatch 22,5/15
10 burpee

30s. Arch hold + 10 superman rock x3
Yhden jalan pohjenousu, korokkeella. 2 x 8-12

Metcon: Eli kello pyörimään nollasta ylöspäin. Ekat 5 min teette tuon treenin niin pitkälle kun kerkeätte, sitten 2 min lepo. sen jälkeen teette 7 minuutissa niin pitkälle kun kerkeätte (tai läpi). sitten kahden minuutin lepo, jonka jälkeen koko treeni läpi. Ei timecap. Ei kannata mennä 100% ekalla kierroksella eikä ehkä toisellakaan, mutta kuitenkin suht kova tulos täytyy saada aikaiseksi.

2-3 Rounds @ 2-3 RIR

0:20-0:30/side Suitcase carry
10-15 GHD hip extensions
0:20-0:30/side Copenhagen plank