AMRAP 20 min in teams of 2-3

Run 400 meters
15 KB Push Presses per Person
15 Burpees

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Scaling
Run -> 20/15 cal row
KB PP -> scale up to BB PP 42,5/30kg

AMRAP 10
5 C2B
10 push ups
15 jumping squats
20 lunges
25 DU

LAXball glutes + abductors + external rotators of shoulder
Foam Roll Lats
Mobility Band Lat focused side to side rotations + scap retract/depress holds
Hip Wave series
Mini band Glute Bridge

12 minutes

Fuelathalon style for our first Day of Benchmarking. Complete ALL of the following.

400m Curve
500m row
500m Skier

3:00 on 3:00 rest. 3:00 minutes to complete, partner be ready to go on the next 3:00 start.

18 minutes to complete

Then,

Timer counts up to 60s. Max bottoms up KB hold. Elbow at 90 degrees. Choose a bell that you can hold for a minimum 15s. If you can hold the full 60s, next week go up in weight.

2 minutes to complete

Record results in each individual work out. Not in these notes.

25 minutes

Work your Muscle-Up for 20min

Ohje: katso video

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4-6 rounds for Quality:

1) 1-5 Wallclimb

2) 45-60sec Banded March

3) 10 2xKB OHS

4) 5-10 Ring Pull-Up

Ohje: Seinäkiipeilyssä pyri tuomaan nenä, rintakehä, reidet ja jalkapöydät seinälle, rauhallinen alaslasku. Kuminauhamarssissa liiku kaikkiin suuntiin :(eteen, taakse, sivuttain, poikittain). Tee OHS kahdella kahvakuulalla, tarvittaessa painonnostokengät jalkaan tai kantakorotus. Renkailla vedä renkaat rintaan saakka kiinni, mikäli pystyt

1) On a Running Clock, every 2 minutes x 16 minutes, complete:

1a) DB/KB Step-Ups x 8/side @ 35-53/15-35 lbs. to 20 inch box (go heavier than what you used last week on DB/KB Step-Ups)

1b) Side Plank x 30 seconds/side

*Just like last week, you have a two minute window to finish 8 DB/KB Step-Ups per side and then have the remainder of the window to rest. When the clock hits 2 minutes, you will perform a Side Plank for 30 seconds on each side and then rest the remainder of the 2 minute window. You will repeat this sequence until you have completed four sets of each movement.

1) EMOM X 10 Minutes:

• Min. 1 - 1-Arm Alternating DB Snatch x 5/arm @ 35-50/20-35 lbs.

• Min. 2 - DB Goblet Squat x 10 @ 35-50/20-35 lbs. w/ (3-0-X-0) tempo (take 3 seconds to lower yourself into a squat each rep)

Beast Rock
Underswitch to crab reach
Beast Rock to Lizard Stretch
Hamstring sweeps, side shuffles + running high knees

Then Benchmarking!
-Curve max speed and Rower max wattage
-Half of class does curve, half does rower. As many attempts as you can in 3mins then switch (try to get 2 attempts on each).

12-15min

3x45sec ME Handstand Pushups
rest 75sec

20min EMOM
alt.
10-15 Wall Balls
10-15 Burpees