Front Squat
(70%/5)4

Work your Rope Climb Skills for 10-15min

Ohje: harjoittele köysikiipeilyä 10-15min. Voit tehdä ilman jalkoja, kokeilla erilaisia jalkalukkoja, kiivetä straddlessa (L-sit ja jalat auki)

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3-5 rounds, rest as needed:

1) 30 Banded KBS
2) Seated Single Arm DB Press 6+6
3) 60sec Active Hang
4) 10m Dragon Squat
5) 60sec Plank Hold

Ohje: Tee päivän kunnon mukaan. Katso videot liikkeistä.

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Stretching for 20-30min

Ohje: venyttele tai tee liikkuvuusharjoituksia 20-30mi

30s EMOM style. 4 exercises, 30s each, round and round. 2mats, set of DB (15-35), Slam Ball 25 or 40.

Share equip with partner. One partner does all 4 exercises in a row (30sec each) while other PLANK-Burpees, when you aren't planking, you are doing burpees and vice versa. Try for at least 12min (3 sets each) on clock.

Partner 1 (30sec each = 2min)
2 DB Curl to Press
BW Cossack squats (stay low)
Slam Ball Rolling Tricep Extension (laying on back) / Kneeling narrow PU's on ball when fatigued
Hollow Core Leg Flutters

Partner 2 - 2min
Plank or Burpees (try to hold any plank as long as you can, burpee is the penalty for not planking)

15

10min EMOM:

5 Burpee Pull-Up/C2B + 5 Push-Up

Ohje: Tee Burpee ja hyppää suoraan tankoon, ja vedä leuka/C2B. Tee ensin näitä 5 ja sitten viisi punnerrusta. Sinulle pitäisi jäädä 20-30sec lepoa jokaiselta minuutilta. Voit skaalata leuat C2B jos haluat. Skaalaa tarvittaessa määrää itsellesi sopivaksi.

6 rounds, rest 90sec between rounds

Row 30/20kcal
36 DU
16 Wallball

Ohje: tee kuusi kierrosta harjoitusta ja lepää tasan 1,5min kierrosten välillä. Pyri tekemään kaikki tuplat ja seinäpalloheitot putkeen. Skaalaa tarvittaessa määriä ja käytä kierroksesta 30sec tuplien opetteluun, mikäli ne eivät vielä onnistu.

5 x 25m Sled Sprints
Rest as needed between rounds.

1) EMOM X 15 minutes:
- Min. 1 - Walking Lunge x length of the floor and back
- Min. 2 - KB/DB Farmer's Walk x 30 meters @ 35-53/25-53 lbs.
- Min. 3 - Seal Drag x 5-15 meters

. . . REST 5 MINUTES. . .

2) 5 Rounds:
a) 4 Minute AMRAP:
- 7 Wall Balls
- 14 Cal. Row/Bike/Ski
- 28 Double Unders or 56 Single Unders
b) 2 min. Bike/Row/Jog @ Recovery Pace

• Today, treat the 15 minute EMOM as your warm-up for the following met-con. 30 minutes of work in the metcon is a significant period of time, so pace accordingly from the start. Go slower than you think you need to and strive to maintain that pace for the duration of the workout. Pick up where you left off on the previous AMRAP after each recovery period.

AMRAP 10

Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
Back Squat x 1 rep
Push Press x 1 rep
Burpee x 1 rep

RX 40/25 kg Skaalaa tarvittaessa painot niin että liike on sujuva.

Ohje: tee liikkeet pötköön käyttämättä tankoa maassa. ÄLÄ LUOVUTA <3

1) Trap Bar OR Regular Bar Deadlift w/(2-0-X-0) tempo - 3 x 8 Touch and Go reps

• The focus today is loading the bar as heavy as possible while still maintaining the 2 seconds down tempo each rep and keeping all 8 reps each set touch and go repetitions. If you are unable to keep the 2 seconds down tempo or have to set the bar down during a set rather than going touch and go, you went too heavy. Challenge yourself with a difficult weight, but the emphasis today is on keeping the tempo and touch and go reps each set. On a scale of 1-10, these sets should probably be around a 7 or 8 as far as intensity goes. Very challenging, but not a maximal effort.

Conditioning
5 Minute Window...
400 m Run + 1 Rd of Cindy
AMRAP Power Cleans, 60/40
-rest 5 mins-
5 Minute Window...
200 m Run + 2 Rds of Cindy
AMRAP Power Cleans, 70/50
-5 min rest-
5 Minute Window...
100 m Run + 3 Rd of Cindy
AMRAP Power Cleans, 80/55