Assault or Row 20min:
1min Hard, 1min Easy

Harjoituksen tarkoitus: Polje tai souda 20minuutin ajan. Tee minuutti kovaa töitä ja seuraava minuutti kevyesti. Älä aloita liian kovaa, vaan sinun tulisi pystyä pitämään läpi reenin sama intensiteetti työminuutin aikana. Älä nouse koneesta pois kevyen minuutin aikana, vaan tee rauhallista palauttavaa työtä koko minuutti.

L-pitoja

-roikunnassa suorin käsin
-roikunnassa leuka tangon yläpuolella
-nojapuilla
-renkailla
-boxilla
-lattialla

kokeile max aika kolmessa eri L-pidossa

Beast Rock
Underswitch + side kick through
Beast Rock to Lizard Stretch
Hamstring sweeps, side shuffles + running high knees

5min ladder drills

3 min partner green band resisted runs and side shuffles (partner holding band focus on scapular depression + retraction)

15min

Metcon:
For time
750/600m row
35 barbell thrusters
25 pull ups
15 KBS 32/24
5 Bar MU / 10 C2B

Cat-Cow
Beast Rock
Underswitch to crab reach
Beast Rock to Lizard Stretch

Then Benchmarking!
-Everyone does 2min max burpees together
-As you are recovering from the burpees, trainers give 2-3min rowing technique clinic
-then 1 attempt each at max wattage on the rower. once the wattage drops, you're off the rower.

12-15min

Conditioning
2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 goodmorn

Metcon(8)
Open 14.3
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.

You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

scaled men-see female rx.

Metcon-comp(8)
Open 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

oly(10)
3x2 high hang snatch
3x2 high hang clean

Finisher
2 min hamstring stretch
quad smash
30 w raise

“Triple Pump”
Teams of 2 – AMRAP 20:
1 Dumbbell Hang Power Clean 1 Calorie Row, 1 Burpee Box Step-Up @ 61/51cm
2 Dumbbell Hang Power Clean 2 Calorie Row, 2 Burpee Box Jump (24″/20″)
3 Dumbbell Hang Power Clean 3 Calorie Row, 3 Burpee Box Jump (24″/20″)
Partner 1 completes the first round, 1,1 and 1.
Partner 2 then does the same, 1, 1 and 1.
Partner 1 completes 2,2 and 2 and tags it back to Partner 2 for the same.

Continue completing full rounds and adding (1) repetition to each movement until time is called

1PC+ 3HC 75% of max

8-10 rounds : 40s on / 20 s off
plank hold (bodyweight or weighted)