Metcon (reps)

“Death by front squats” 40/30kg

With running clock; 1st minute you do 1 front squat,
2nd minute you do 2 front squats, on 3rd minutes you do 3 front squats and so on. If you fall off the pace, start over from 1 front squat. Keep going until 20 minutes is up.

Rinnalleveto kompleksi alkavalla 2 minuutilla

5 x veto + raaka rinnalleveto + rinnalleveto riipusta + raaka työntö

Back squat
5x4 V2/75%

EMOM 8

Hang Power Clean (above knee) + Hang Power Clean (Under knee)

Moderate weight & Fast!

AMRAP 6
7 Power Snatches 50/35kg
12 Wall Balls

Rest 60sec

1min Max reps Double Unders

Rest 60sec

AMRAP 6
7 Thrusters 50/35kg
7 Bar Facing Burpees

Rest 60sec

1min Max reps Double Unders

2 rounds
1:30 cardio machine
10 inch worm
15 ring row
:30 hs hold
:30 Bar hang
then
Practise Handstand / HS walk skills for 15-20 minutes and also make sure to get ready for workout.

Every 3 Mins. Switch A/B (30 Mins)
20/15 Cal Row
10 bench of floor press 60/40kg

20/15 Bike
3 rope climbs

4 Rounds

YGIG / movement

8+8 Turkish sit up

8-12 V-Up

30s + 30s Ring one knee tuck hold

Press 1RM

3 rounds
8-12 bicep curls (R/L)
8-12 tricep turns behind neck with single db
rest 1-2 min