5 sets
Rest as needed between sets
Strict Shoulder press 5-5-3-3-1x

EMOM x 8 MINUTES
Unbroken Toes to Bar / Kipping Knee Raises
Rep Options: ADV: 7-9+, INT: 5-7, BEG: 3-5
Aim to be consistent across the 8mins.

Metcon (quality)
EMOM for 20 minutes of:
2 Hang snatches with 3s stop at catch.

*Use light/moderate weight and focus on good technique.

Accessory:
A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b

Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)

For time:
50 Calories row
40m OH walking lunge 20/15kg plate
50 Box jumps 24/20”

Metcon (time)

21-15-9 Reps for time:
Thrusters 50/35kg
KBS 32kg
*400m run after each round.

Timecap: 16 minutes

2 Rounds of:

AMRAP in 4 minutes of:
Row 50/45 calories
ME Double-unders

Rest 4 minutes between rounds

With partner 5 rounds for time:
1 minute calories row
Turkish get-up 20/10kg

(You go, I go)

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

"For time:
50 calories row
50 Box jump over 24/20"
50 Deadlifts 85/52,5kg
50 Wallball shots 20/14lb
50 Ring-dips
50 Wallball shots 20/14lb
50 Deadlifts 85/52,5
50 Box jump over
50 Calories row

Timecap 22 min.

Accessory:
10-15 min stretching for feet/hips"

With partner 2 rounds for time:
500m row, damper set 10

Accessory:
6 rounds 30/30s on/off
Matador stretch or hanging from the rings with arms turned out.

"Metcon (time)

50 Thrusters for time.
M: 40kg N: 30kg"

"Harjoituksen tarkoitus on kehittää liikenopeutta sekä tehon tuottoa. Tavoite on tehdä 50 thrusteria mahdollisimman nopeasti. Kyseessä on sprinttiharjoitus, joten pyri heti alusta asti liikkumaan erittäin kovalla vauhdilla.
Kuorman pitäisi kuvastaa light/moderate kokoista painoa, jolla saadaan tehtyä isoja sarjoja putkeen.

Alle on hyvä tehdä muutamia sarjoja (4-6) raskaampia thrustereita 3-5 toiston sarjoissa.
Ennen varsinaista kuntoharjoitusta on myös hyvä idea tehdä 2-3 sarjaa nopeuteen keskittyviä sarjoja. "