8 rounds for quality
15 Meter Bear Crawl
5 each Full Moon Rotations
30-45s Odd Object Bear Hug Hold (bag, stone, dball etc)
- Goal: Sustainable pace, steady effort

5-3-1-5-3-1*
Floor Press
*Start Moderate and build to Heavy. The second 5-3-1 should be heavier than the first.

Pick two holds below to work on and spend 10:00 accumulating max time in both, alternating between both skills.

• Handstand Holds (Freestanding or on Wall) or Handstand Walks
• Pull-up Bar Dead Hang
• Chin-over Bar Hold
• L-sit Hold (Rings or Bar)
• Pistol Squat Bottom Position Hold

3 SETS
5-7 Power Snatches
1-3 Gymnastic Pulls

• PS: Start with empty bar, and build to slightly past workout weight.
• Gymnastics Options: Up-Down Jumping Pull-Ups / Chest to Bars / Bar Muscle-Ups
• RPE 5

AMRAP x 16 MINUTES
16 Alt. Box Step-Overs
16 Burpees to a Target*
16 Box Jumps Step Down
100m Run

*Target ideally is 15cm above standing reach.

• RPE: 7
• Video: https://vimeo.com/893660752?share=copy

EXTENDED WARM-UP

3 SETS
5 Thrusters*
5-7 Chest to Bars or Jumping Pull-Ups
3-5 Strict Handstand Push-Ups or Hand Release Push-Ups or Incline Push-Ups
-Rest As Needed b/t Sets-

*Start Light and build to Workout Weight.
- RPE 5

EMOM12 1.

1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU
3. 1 set of hs walk/wall facing shoulder taps
4. rest

Huom! Semi helpot ja tekniset setit.

3 - 4 Rounds :

10-15 Weighted Sit-Ups
15-20 Strict Knee Raise

4 x1 snatch pull + 2 snatch 65-75%
4x 2 snatch 75-80%
4x1 snatch 80-87%

Drop & GO!

Warm Up
2 rounds
2 min cardio
20 shoulder taps on push up plank
10 hand released push ups
15 hip bridges
10+10 single arm bench press
10+10 single arm hang snatch

Strenght
Bench Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
For time
15-12-9 reps
dumbbell snatch @15/22.5kg
lateral burpee over dumbbell
rest 3 min
9-12-15 reps
lateral burpee over dumbbell
dumbbell snatch @15/22.5kg
time cap 15 minutes
scaled reps 12-9-6.