WT
3x Reverse Banded Back Squat
100 Banded Hamstring Curl
*30 sec Plank every 10

Tabata Plank & Hallow Rock (2rounds)

BC
Tabata Legs - 3 Rounds

Traveling Lunge Squats
3 Point Stutter Squats
Boxer squat
Downward Dog with Leg Raises
Straight Leg Deadlift
Squat + Calf Raises
Crossover Lunges
Plank

Superkids

5 kierrosta

12 valakyykkyä kumpparilla
12 polvet rintaan
12 askelkyykkyä käsipainoilla

Ninjat

5 kierrosta

8 valakyykkyä 15/20 kg
10 varpaat tankoon
12 askelkyykkyä tanko eturäkissä 15/20 kg

Find your 2RM technical max in 15 min

AM: 65 min
Warm up for 15 min
1.Conditioning
A. 3 sets each, rest 1:1: / Timecap 30 min
10 cal Row - 0.38, 0.36, 0.38
12 cal Row - 0.45, 0.45, 0.45
18 cal Row - 1.06, 1.05, 1.04
22 cal Row - 1.20, 1.20, 1.19
25 cal Row - 1.31, 1.30, 19 cal
Avg. speed 950 - 1050 cal/h.
HR 160/180
Cool down for 20 min

PM: 150 min
Warm up for 15 min

1.Gymnastics
A. HSW practice for 15 min
- 16 m.

B. MU practice for 50 min
- TWB 3 x 3
- RS 3 x 6
- HTR 5 x 1
- 2 swing + MU 10 x 1 (+ 2 fails)
- MU straight from ground 4 x 1 (+ 2 fails)
- Total of 14 MU

B. EMOM9:
1) 2-4 Russian dips - 3 3 3
2) 7 Foot elevated Ring Row
3) Bottom of dip hold - 25 25 25 s.

2.Weightlifting
A. Squat Clean and split jerk
Heavy 2+3 for the Day (rpe 8, noin 5 kg varaa maksimikompleksiin)

3.Strength
A. Front squat 4 x 6
-Build to Heavy, rir 2-3 (Rir= reps in reserve)
45 50 55 60 kg

B. 3 sets:
15+15 Side plank rotations
15 GHD Back extension
15 DB Bench - 20 20 20 lbs

1.5km run
150 burpees
1.5km run

5 x 3 tempaus

For time with a partner:
Row 150 calories (sub 120 cal bike)

Then into:
100 TTB*
* one person works the other hangs on the bar.

50 synchronized bar facing burpees

• work must be done in that order.
• can split up the calories however you like but all must be completed before moving on to TTB
• sub TTB for hanging knee raises

For time:
15 HSPU
2 Legless RC +3 Rope Climbs 4m
250m Skillmill Run
12 HSPU
2 Legless RC + 2 Rope Climbs
250m Skillmill Run
9 HSPU
2 Legless RC +1 Rope Climb
250m Skillmill Run
6 HSPU
2 Legless Rope Climbs
250m Skillmill Run
3 HSPU
1 Legless Rope Climb
250m Skillmill Run

3 kierrosta

20 m sammakkohyppely (kyykkyhyppely)
10 abmat situp
20 kahvakuulaheilautus
10 abmat situps

Back squat
135*5
135*5
150*1

squat
10

Yoga ball crunches
10