Thruster 4x7
* -lepo 3-4min
-nouseva paino*

RX
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk + 5-10 Toes to Bar
MIN 2 - 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold

SCALED
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk 'Best Effort' + 5-10 Kipping Knee Straight Leg Raises
MIN 2 - 1 Wall Walk 'Best Effort' + 5-10 Push-Ups / Knee Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold
RPE 7

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Standing Wall Shoulder CARs*
MIN 2 - :50 Cat/Cow
MIN 3 - :50 Child's Pose
*Standing w/shoulder next to wall, slowly rotate straight arm forward, up, around, and behind then back to starting position.

Barbell lunge 3x10x50% of back squat 1RM

Warm Up
2 rounds
1.5 min cardio
5 inch worm + push up
6-10 strict pull ups / HARD RR
:20-30 Knee tuck Hold

Strenght
Bench Press 5x5reps @70-80% (2-4RIR)
perform 1-2 rope climbs OR 4-8 STRICT CHIN UPS after bench press
rest 2.5-3.5 min bwn sets

Metcon
15 min amrap
2 strict c2b pull ups / pull ups
4 hspu / push ups
8 kb swings
target 12-18 rounds.

AMRAP x 25 MINUTES
100m DB Suitcase Carry*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of 'Lunge-Lunge-Up-Down'**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

• RPE 5, Steady medium pace,
• Video: https://vimeo.com/858896880?share=copy

Every 3.30min 3 rounds (A-B-C-D)

A)
12 DL 60/80kg
6 Bar over burpee
15m-20m hs walk

B)
4 Squat clean 60/ 80kg
40 DU’s
16 C2B / pull ups

C)
10 DB thrusters (heavy)
10 shuttle Run
16 T2B

D)
10 DB Front rack Lunges (heavy)
10 sHSPU / kipping HSPU
5 BMU/rmu/pull over/ skin the cat

Suorinjaloin mave 3x10
-kevyt lantion herättely, noin 25%

Linkkarit 3x10

Jalkakyykky 2x3x90%

Pendlay Row 3x8x30% (noin)

Emom 20
1. Max Cal on machine
2. Max Wallballs
3. Max KB Swings (heavy)
4. Max Burpees
5. Rest
————-3min rest——————
Emom 20
1. 8-10 Strict pullups
2. 10-12 pistols
3. 10/10 singel arm DB Strict press (Ahafa)
4. 16-20 Goblet Squats 22,5/15kg
5. 45sec plank hold

Overhead or Front Squats
3 x 10
Build to a Moderate weight and stay at that weight across all sets.
RPE 5

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Ski
2) 8+8 1-Arm kettlebell deadlifts
3) 10-15 Sit-ups
4) 10 Dumbbell hang clean and jerk, alternating arm.

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CLEAN AND JERK

2 x (3+1) @ 68%
2 x (3+1) @ 73%
2 x (3+1) @ 78%
Lift every 2:00 min

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STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 65% + 3 High box jumps

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 13/10 Calories ski erg
2) 5 Squat cleans (moderate)
3) 10-15 GHD Sit-ups
4)10 Dual dumbbell push jerks (moderate)

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 6/6 (hard)

1-Legged reverse hyper,
3 x 8/8 (moderate)

1-Arm bent over row,
3 x 10/10 (hard)

Sandbag bearhug hold,
3 x 1:00 min