STRENGTH
1) Wide Stance Box Squat: 6 x 3 @60-70% of Back Squat 1RM, every 60s.
- 15" Parallel Box
2) Warm-up all Metcon Movements

METCON
Every 4:00 x 5 Sets:
5 High Box Jumps (30, 24)
10 Back Rack Reverse Lunges (185, 125)
20m Heavy Farmer Carry
- Goal: Quality over quantity - you should have plenty of time to recover to put in maximal effort on each set.

*Score = weight for lunges

EXTRA CREDIT
5 Minutes of Parasympathetic Breathing

AMRAP 8

2 Push ups
2 Hang power snatch 35/25kg
4 Sit ups
4 Hang power snatch 35/25kg
6 Air squats
6 Hang power snatch 35/25kg

4 rounds
6 shoulder presses 45/30kg
10 pull ups
15 sit ups

5 x 2 power clean + 1 squat clean + 1 split jerk
75-80%

Strething:

The Wall V-Stretch 3:00
Twisted Hip Opener 2:00 + 2:00
Wide Hip Opener 2:00 + 2:00
Hamstring 2:00
Pigeon 2:00
The Prayer 2:00

"Macho Mile"
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Sprint !

8 x 30m

Rest 2 minutes btw rounds

6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

EMOM as long as possible
Start with one rep and add a rep every minute as long as possible. Choose db weights - they should not be too heavy.

(Vahingossa sanon treeni 16..)

2 x
1 min max reps flutter seated flutter kicks
1 min max reps palms together side to side sit ups
1 min max reps up and down + knee to elbow
1 min max reps heel touch
1 min max reps seated reverses