LÄMMITTELY
2 kierrosta, 60s./liike
1. Hyvää huomenta - kyykky
2. Tuulimylly ympäri
3. Liskovenytys
4. Lantionnosto/pöytänosto - eteentaivutus
5. Jousiampuja kuminauhan kanssa kyljellään

Lantionhallinta/tasapaino
2 kierrosta - 40s./liike
• Yhdellä jalalla seisonta - painon siirto käsissä
• Lantionnosto jalat korokkeella - toisen jalan irrotus
• Lankussa polven veto lantion alle (kumppari)

VOIMA
3 x 6-8 jaloilla avustettu leuanveto / vaakasoutu
3 x 6/jalka yhden jalan jarruttava kyykky stepperiltä/boksilta
3 x 8 punnerrus

In a running clock

0-5' AMRAP
15 cal row
15 burpee
15 abmat sit up
5-7' Rest

7-11' AMRAP
12 wall ball
12 (6/6) plank up
12 ring row
11-13' Rest
13-16' AMRAP
9 pike push up
9 air squat
9 KB deadlift high pull @20/12kg
16-18' Rest
18-22' AMRAP
12 wall ball
12 (6/6) plank up
12 ring row
22-24' Rest

24-29' AMRAP
15 cal row
15 burpee
15 abmat sit up

SET A | 4 rounds
8x back squat
8-10x weighted v-up

SET B | 3 rounds
6+6x split stance DDB deadlift
8-10x deficit hip thrust
6x DKB shoot through

AMRAP8: (teams of 2, YGIG)
6x DDB box step up
6x DDB clean
20s hanging l-sit (synchro)

Deadlift

10-8-6-4-2

*nouseva paino
*rest 3min between sets

Metcon

4x4min on/2min Off:
Alternating A&B

A)
- 9 Thruster @42.5kg
- 6 Cal Ski
- 3 Wall Walk

B)
- 6 Burpee Pull Up
- 30 DU/SU
- 15 V-Up

Accessories

A) 4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 Lu Raise (2x plate)

B) 4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 KB Front Raise

A) 8 mins to build to a heavy snatch pull + power snatch

Wod:- FT
50 Power snatch@50/35
40 Box jump overs@24/20”
40 Power snatch@55/37.5
45 Syncro Air squat
30 Power snatch@60/40
50 Syncro HRPU
20 Power snatch@65/42.5

progression:-
50 Power snatch@40/30
40 Box jump overs@24/20”
40 Power snatch@45/32.5
40 Syncro Air squat
30 Power snatch@50/35
40 Syncro HRPU
20 Power snatch@55/37.5

fitness:-
50 Power snatch@30/20
40 Box step overs@24/20”
40 Power snatch@35/22.5
35 Syncro Air squat
30 Power snatch@40/25
30 Syncro HRPU
20 Power snatch@45/27.5

Complete as many rounds and reps as possible in 10 minutes of

• 20 GHD sit-ups
• 2 rope climbs to 15 feet

optional Engine
2 sets of:

10min Row (PK)
Into,
10min AMRAP (Hard Effort)

• 12 Cal Echo
• 12 Cal Ski

“Fat Amy”
50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 KBS 24/16
10 burpees
10 push ups
10 burpees
20 KBS 24/16
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 air squats

CAP 20

Zone 1:
-Bulgarian split squat jumps x 6 (per leg)
-One leg pogo jumps x 8 (per leg)
-Rest 30s

Zone 2:
-Broadjumps 10m (as fast as possible)
-Rest 30s

Zone 3:
-Recovery AB/Row

Zone 4:
-Run 1min (easy pace)
-Run 1min (fast pace)
-Sprints 4 x 15s (incl 4-5%)
Rest between sprint sets

Zone 5:
-Seated squat jump x 6
-Explosive HR pushup x 6
-Rest 30s

-1 round
-work 5:15 / rest 0:30

Every 2min x 8

A) 6-6-6-6 bench press
B) 3-5 strict pull ups