Warm Up
3 Rounds
100 Jump Rope
7 Goodmornings (pvc)
7 Overhead Squats (pvc)
7 Shoulder Pass Overs (pvc)

Lift
Deadlift
5-5-5-5-5-5-5

Increase weight each set

Performance Workout
AMRAP in 7 min:
3 Box Jump Overs (24/20) Competitor (30/24)
6 Pull Ups Competitor: 6 Muscle Ups
9 V-Ups

Fitness Workout
AMRAP in 7 min:
3 Box Step Overs (20/18)
6 Ring Rows
9 Ab Mat Sit Ups

Not for Score: 15:00 Recovery Bike Athlete's choice on Erg Bike or Assault Bike.

On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Harjoittele -

Turkish sit up

Turkish get up

Abmat sit up

Hollow hold

Superman hold

On a 10Min clock, ascending ladder of
1,2,3,4,5,6,7,8,.....
Push Press @ 53kg/35kg
25 Double Unders (after each set of PP)

3 rounds
10+10 db/kb row
20-30 reverse hyper / superman
20-30 ghd sit up / v-ups

4 Rounds:
15/12 Calorie Bike
15 Heavy Russian Kettlebell Swings @32/24
15 DB Thrusters @50/35lbs
Rest 2:00

• Goal: Hard efforts
• UB for ALL movements.

3-4 Sets - Move slowly and with intention through all of the following movements.
10 Bird Dog/side
rest 15sec
30sec Ring Plank
rest 15sec
30sec Plank March
rest 15sec
5 Plank Walk Outs
rest 60sec

5RFT
20 GHDSU
40 du`s
10 deficit HSPU (2x15kg @ hand)
6 snatch 45kg

Aikaa vastaan
15-12-9
Boxin yli hyppy
Käsipainopystypunnerrus