For quality
3 - 4 rounds
Side plank rotation (right) x 8
Overhead walking with barbell 40 m (use banded weights)
Side plank rotation (left) x 8
Windmill both side x 4

E3,5min 4rounds

-15 pull up / C2B
-15 WB
-6 DB squat snatch
-———————

-DT 12-9-6
-10 pistol squat
-6 bar over burpee
————————-
-16 GHD
-1 rope
-10 T2ring / 5 MU
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• 200m RUN
• 40 DU -12 HR push ups

Overhead squat 5x3 reps (15 mins )
- add weight each set
- build to heaviest triple
- optional : 5x3 Front squat
- 90 sec rest btw sets

AMRAP 4min x 3

AMRAP in 4 minutes of:

27/21 Calories bike
27 sit-ups
27 Wallball 9/6 kg

REST 4 min

AMRAP in 4 minutes of:
21/15 cal bike
21 sit-ups
21 wallball 9/6 kg

REST 4 min

AMRAP in 4 minutes of:
15/9 Cal bike
15 sit-ups
15 Wallball 9/6 kg

• Osa tekee, osa lepää. Nopeilla vaihdoilla.
• Voi polkea bike ergillä / air bikellä

WOD
5 rounds for time
400m run
21 American kb swings @16/24kg (goal unbroken set)
21 HR push up

• scaled reps 15 kb swings and 12 hr push ups
• rule on hr push ups, chest must be the first part to touch ground

Bulgarian split squat
3 x 6 reps /leg
Rest 90'' /leg/set

AMRAP 6:00
8 Thrusters @60/42.5kg
8 Bar Facing Burpees

Goal: 4+ rounds , UB sets with tough effort. Weight should be challenging
Rx+: 70/45kg

Single Leg RDLs: 3 x 8-10 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each
- Active Straight Leg Raises x 20 reps each side

30 Power Cleans @ 70% of 1 RM Power Clean

3x10: TnG Power snatch
Rest 3min. btw sets.

3x10: TnG Squat clean
Rest 3min. btw sets.

3x10: TnG Hang Cluster
Rest 3min. btw sets.

• Build to a heavy sets.

Reverse Lunge
30-30-30-30
After each set do 20-30s L-hang hold
60s rest between the sets