1. RUN 150m
2. 6 - 8 x T2B, rest of the min DB Snatch
3. min rest

Omatoimi lämmittely:

3 rounds for quality
8 bent presses 24kg/16kg (alternating)
10 russian twists 24kg/16kg
8 wind shield wipers

Kyykky 6x6x70%

Suorinjaloin maastaveto korokkeelta 15-12-10-8-5 (joka sarjaan lisää painoa)

Jalkojennostot maaten 5x25

3 kierrosta
30 Kyykky
30 Kahvakuulaheilautus
Juoksu korttelin ympäri

STRENGTH
1) Close Grip Floor/Bench Press: 8-6-4-2. Rest 90s.
- add weight each set building to a challenging double.

2) Ring Pull-ups: 4 x 5. Rest 60s.
- Adv: add weight
- Int: Bodyweight
- Beg: Partner Assisted

3a) Barbell Rows: 4 x 10. Rest 30s.
3b) banded pushdowns: 4 x 15. Rest 30s.

4) DB Lateral Raises: 3 x 15. Rest 60s.

METCON
Double Alternating Tabata: 4 x 20s on/10s off:
Side Plank (alternate sides each time - 2 sets total on side)

EXTRA CREDIT
5 Minutes of Static Stretching

WARM-UP

3-4 rounds:
7 Burpee
7 V-Up
7+7 Reverse Lunge

Lunge Flow video
*** 
STRENGTH

Alternate for 4-5 rounds, rest as needed between:

1) 5-10 Single Arm DB/KB Floor Press/ Bench Press, tempo 51X1 
2) 5-10 DB/KB Row, tempo 30X2
3) 5-10 DB/KB Single Leg Deadlift, tempo 40X1 video
4)  10-15 Hollow Rock + 10-15sec Hollow Hold

RPE 3+ to 4

Target: tailor the rep scheme and tempo to fit your equipments. ! 

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Optional Accessory:
CONDITIONING

4 rounds: (8min total)
20sec DB/KB STOH left arm
10sec rest
20sec DB/KB STOH right arm
10sec 
20sec Hang Clean DB/KB left arm
10sec rest
20sec Hang Clean DB/KB right arm
10sec rest

RPE 4

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COOL DOWN

2 rounds: 

10 KB/DB Swing
5 Down Dog to Cobra



WARM-UP

3 rounds:
15 KBS
10 Air Squat Cross Kicks video
5+5 KB/DB Windmill video

3-6 rounds of Body Flow + Gymnastics Shoulder Flow

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GYMNASTIC SKILL

Practise Handstand Hold for 5-10min

RPE 3

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CONDITIONING

“Open 16.5 with KB/DB”

21-18-15-12-9-6-3

DB/KB Thruster
DB/KB Facing Burpee

Work with what you got! Alternate arms as wanted.

If you have a heavy DB/KB use the rep scheme 15-13-11-9-7-5-3 with the thrusters, burpees rxd. On the other hand, if you have a light DB/KB JUST GO FASTER!

RPE 4 to 5

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COOL DOWN

3-6 rounds of Body Flow video

Snatch Panda Pull

6 x 2

Medium Grip Floor Press: 6 x 3 @50% of 1RM Floor Press, every 60s.
– each set should be AFAP – both eccentric and concentric ROM

Then,
1 x Max Reps @50%

Find a heavy 3 in 20min.