20:00 Quality Focus
20 Meter each Single Arm Overhead Carry
1 Rope Climb or 3 Rope Climb Standing to Ground
20 Meter Bear Crawl
60s Sandbag/DBall/Stone Hold
- Goal: Steady pace, Good vibes

4 rounds each for time;

30 Double Unders
20/15 Push-ups
10 Kipping Pull-ups
Rest 90s between rounds

• Goal: Challenging effort, but aiming to be consistent on each round +/- 5s
• Rx+: 10-15 Ring Dips + C2B Pull-ups instead of push-ups / pull-ups.

IN TEAMS OF 2...
AMRAP x 20 MINUTES*
50 Kipping Pull-Ups / Ring Row
10 Power Clean @ challenging
75 Push-Ups / Knee Push-Ups
10 Power Clean
150 Double Unders / Single Unders / Plate Hops
10 Power Clean

"LIFE IN HD"
PERFORMANCE
FOR TIME
3 ROUNDS
400m Run / 1½ Stairs
21 Deadlifts @100/70kg
6-12 Strict Handstand Push-Ups
-Then Immediately Into
21-15-9
KB USA Swings @24/16kg
Kipping Pull-Ups**

---

"LIFE IN HD FITNESS"
FOR TIME
3 ROUNDS
400m Run / 1½ Stairs
21 Deadlifts @ moderate
12 Hand Release Push-Ups / Knee Push-Ups
-Then Immediately Into
21-15-9
KB USA Swings @ light
Jumping Pull-Ups / Ring Rows

• RPE 9
• Video: https://vimeo.com/875054130?share=copy

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 - 5 DB Thrusters*
MIN 2 - :30 Gymnastics Practice**

*Start with Light DB and build slightly past workout weight.
**Gymnastics Options: (Vertical) Ring Rows, Alternating between 1 strict and 1 kipping pull-up, Kipping Pull-Ups

• RPE 5

RX:
AMRAP15 (ygig per round)
4-6 Strict Pull up / Chin Up
8 t2B
10 alt. DB snatch @22,5/15kg

Rest 2min

AMRAP15 (ygig per round)
3 bar mu
6 power clean @60/40kg
10 wall ball @9/6kg

Scaled:
AMRAP15
2-3 strict pull up/ chin up
8 ring t2b
10 alt. DB snatch @17,5-20/10-12,5kg

Rest 2min

AMRAP15
3 burpee c2b/pull up
6 power clean @50/35kg
10 wall ball @6/4kg

RPE 4-4.5

Huom! Treeni tehdään parin kanssa. Koko kierros läpi, jonka jälkeen vaihto. Liikkeet ja painot pitää olla sellaiset, että intensiteetti säilyy eikä tauot veny liian pitkiksi. Jos tunti on täynnä osa voi aloittaa toisesta osasta.

Warm Up (15-20min)
3x40s easy/20s mod/10s fast cardio with 20s rest bwn
then
10-15 single arm band row R/L
15-20 band pull aparts
10 pass through
10+10 banded trunk twist on static lunge hold
10+10 banded side steps
10+10 forward&bacwards steps
10+10 birddogs (band over knees)
10-15 banded air squats
then some barbell prep for Power Snatch + Power Cleans

Strenght (20-25 min)
Power Snatch 3x5reps@65-75% of 1rm
go new set every 2-2.5 minutes
Power Clean 3x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Accessory Work
3-4 sets
5 sharp box jumps, step down
10 jumping lunges
15 v-ups (fast)
rest 1.5-2.5min bwn sets

6sets:

2x3 snatch balance 70-77% of 1rm snatch
2x2 snatch balance 77-83% of 1rm snatch
2x1snatch balance 83-87% of 1rm snatch

EMOM x 8-12
1) machine
2) 5 muscle snatch + 5 hang snatch + 5 snatch
3) machine
4) 5 snatch grip press + 5 snatch grip push press + 5 snatch balance behind the neck all mov.

No workout