20x 30s ON 30s OFF (5kierrosta)

1) Raakatempaus 45-55%
2) Istumaannousu
3) Kalorit
4) Boxin ylitys
5) 1min Lepo

Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
10 ring rows
:30 Side Plank Hold R/L

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

Metcon
3 rounds for time
10-15 kipping hspu / strict box hspu
15-20 kipping pull ups/hardened ring rows
20-25 double kb/db front rack lunge walk
time cap 20 minutes.

50 wall-ball shots (14/20 lbs)
50 sit-ups

scaled WOD
2 rounds for time:
25 wall-ball shots
25 sit-ups

8 Intervals
New start every 6th minute

Alt A and B

A.
12-20 Calories Row/SkiErg
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 KB Swings
10-16 Box Jump-Overs
10-16 Wall Balls

B.
12-20 Calories Bike/Echo
+
5 Pushups
10 Sit-ups
15 Squats
+
10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

Emomit 4x 10min

A)
1) 45s Konetta
2) 30-45s Yhden jalan linkkaria

B)
1) 45s Viivahölkkää
2) 45s Takareisipumppausta syväkyykystä

C)
1) 45s 3 burpeeta + 3 seinäpalloa
2) submax rentoa roikuntaa

D)
1) 45s Karhusta kobraan
2) 30-45s Lankkukävelyä

BEC 49

Cardio 4 minutes
10-15 Reps Upper Body Pushing Movement
20-30 Reps Core Movement
15-20 Reps Tights Movement
Cardio 4 minutes
10-15 Reps Upper Body Pulling Movement
10-15 Reps Core Movement
15-20 Reps Hamstring Movement

Back Squat 3x2rep

AMRAP 8
15m Handstand Walk
15 Toes-To-Bars

• Rest 3:00

AMRAP 8
7 Handstand Push-Ups
7 Strict Toes-To-Bars
- You Go I Go/Round

AMRAP 3-5-7-9-11 (with 2min rest between)
of
10 Wall Balls
10 Box Jumps
10 Burpees
10 KB Swings
10 Pullups
10 Toes-to-bar
10 Ring Dips
10 DB Snatches
10 HR Pushups
10 Cals *

• Continue from where you stopped every new AMRAP.

*) Cals 12/10 Row & BikeErg, 9/7 SkiErg & Assaukt bike, 7/6 Echo bike

E2:30 x5:
7 back squat @ 76% / RIR 2

Tavoite: Sama paino (+/- 5% sarjapainosta) läpi sarjojen.