Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 diamond push ups
8 inchworms
8 pistol squats(mod as needed)

Metcon/Metcon-comp(17)
42-30-18
goblet lunge 35/20/*pistol squats
*double unders x2/singles x3
400m run after each set

box squat(15)
4x4

Finisher
2 min samson stretch
1 min sh distraction
20 cuff iso
100 temp tantrum

Work on different variations of the rope climb for 15min

10 min amrap

t2b
KB swing 32/24kg

maksimimäärä toistoja, vapaat vaihdot!

push ups ME

2 min on, 2 min off x 8

Goal is to move with fast pace

Alternating between A and B

A:
30 DU
16 DB/KB snatch

B: Burpee to target.
men 30 cm, ladies 20 cm

First 2 min of A, then 2 min rest. Then 2 min of B, then 2 min rest and so on…
-score is total reps together

DBL DB LAT STEP UP 4 X 10 /

Warm-Up: 5-10min easy jogging, dynamic movements (perfect stretch etc…)

Run 1600m, rest 4min, Run 1200m, rest 3min, Run 800m rest 2min, Run 400m

Run fast, but not all out efforts.

5RFT:
10 1-Arm DB Snatch (70/53#)
10 Box Jump-overs (24/20")

5 sets, rest 1-2min between sets:

1) 5-10 Strict TTB
2) 8+8 Seated DB Press
3) 10 Banded Pull-Apart

Go by feel. Scale if needed

EMOMx15:
Min 1: 50' Overhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders