Warm-up:

3x
15/12 Calories row
10-15 Bearhug squat jumps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

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Climb up to a heavy, but fast set of
2 back squats in 12:00 minutes.

Then:
Every minute on the minute for 10:00 minutes of:
2 Back squats @ 65% of the heaviest set of 2 back squats

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Metcon:

Death by rowing & wallballs

With running clock:
8/6 Calories row +1
8 Wallball shots + 1

Add 1 calorie and 1 wallball shot each round.

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Bonus:

3 x 10+10 1-Legged deadlifts with dual dumbbells
3 x 10+10 Box step-ups with weights in front rack

Core:

3x
24 GHD sit-ups
15+15 Side plank hip touches

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3 rounds for quality:
6 Seal Rows
15-20 Weighted GHD Back Extensions

2 Rounds :

30 Dumbbell Z-Press
30 Dumbbell Hammer Curls
30 Dumbbell Floor Press

Snatch Waves
EMOM12
1) 3 Squat Snatches
2) 2 Squat Snatches
3) 1 Squat Snatch

Add weight after every round
Last round @ 80%

BBC Weightlifting - Clean

A) Clean singles

Nousu ykkösillä päivän raskaimpaan 1RM. Nousu painossa kunnes hidastuu!

B) Hang power clean

Hang power clean, 4 sets of 4 @ 75% (of A)

C) Front squat

Nousu kakkosilla raskaaseen, mutta hyvin liikkuvaan 2RM.

[2 Sets]:
12 Rounds:
0:30 ON
0:10 OFF

Rest 4 min Between Sets.

4 x 4 min AMRAP, rest 2 min

A.
12 cal row/ski/bike
10 KBS
8 goblet squat

B.
12 burpee
10 DB snatch
8 reverse lunge (with DB

Beat swings/hollow & arch - 3 sets of 10

5 minutes to establish Max unbroken toes to bar, knees to elbows or knee raises

WOD Interference training
4 rounds for time
12/16 cals on the erg
75 dubs
60% of max set of TTB/K2E/KR, option to swap for Toes to rig or V-ups (I.e if I get 20 UB TTB I will do 12 per round)

Core EMOM to finish
6 minutes in total
1. Plank hold – 45 secs
2. Laying leg raises – 45 secs

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!