Banded Chest + Upper Back
Shin Box (open and closed)
Octopus Progression
Hip Floss
Hanging Scap Depressions
Hanging Quarter Chin Ups (practice hanging without fully relaxing your shoulders)

Mini Band side steps, squats + glute bridges
Torsion Control

10-12min

5x5 ASAP (As strict as possible) Toes-to-bar + 1 Strict Pullups (as strict and high as possible)

6 RDS

a) 0;50 min hang to pull up bar
b) 0;50 min air squat
c) 0;50 min hollow hold
d) 0;50 min farmerswalk, pick up heavy kettlebells

3 min Boxi hyppy
tauko 2 min.
3 min Soutu calorit
tauko 2 min.
3 min. Yleisliike
tauko 2 min.
3 min. kahvakuula heilautus
tauko 2 min.
3 min. Farmary kävely
tauko 2 min.
3 min lankku
tauko 2 min.
3 min pahapyörä

maksimi toistot

For time:
1000m row
50 thrusters 20/15kg
30 pull ups

Step by step. I row, you row. Then trusters...

Curve
Extended Plank Hold
TRX Jump Squat- Row
Double KB Front Rack Hold
Wall Sit
Ski

Rnd 1: 2x20s on:10s off per station (6)
Rnd 2: 1x45s on:15s off per station (6)
Rnd 3: 1x trainers choice

20mins!

12 min AMRAP
20 cal row
30 air squats
40 DUs

Start up(14)
stretch 4 mins

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

warm up
walk through

Metcon/Metcon-comp
Friday night lights
open 17.1

Finisher
stretch and roll

17.1

10 DB snatches 50/35
15 Burpee box jump overs 24/20
20 DB snatches
15 Burpee box jump overs
30 DB snatches
15 Burpee box jump overs
40 DB snatches
15 Burpee box jump overs
50 DB snatches
15 Burpee box jump overs

20 minute cap
* All snatches are alternating

Row Conditioning
E3MOMx4 40/35 cal row