Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

Power(16)
back squat
5-3-1
Pull chart for loads

Fitcamp
400m run
100 squats
75 kbs
50 hrpu
25 rev burpees
400m run

Metcon(16)
3rds
24 front walking lunge 95/65
12 shoulder to overhead 95/65
400m run

Metcon-comp(16)
3rds
24 pistol squats
12 def hspu 4/3
400m run

Finisher
2 min plank
2 min hip opener
20 arm circles f/b

Start up(14)
stretch 4 mins

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

3rds
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

3x2 hi hang clean and jerk(7)
work up to quick hvy clean(7)
work up to quick hvy jerk(7)

Metcon(12)
3rds
4 cleans 145/105
8 hspu mod as needed
12 burpee box jump over 24/20

Metcon-comp (12)
3rds
4 cleans 225/135
4 jerks 225/135
16 burpee box jump over 30/24

Finisher
30 pass through
30 band pull apart
1 min chest opener per
60 sec l sit/hold

A.
Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Goblet Squats
15 Box Jump or Step-Overs
20 Alternating Reverse Lunges with Kettlebell

6min AMRAP of:
6 x Snatches 70/50kg
30 x DU

Every 2min for 20min (10 sets)
Snatch x 1 rep

Suggested loading per set (by%) 60,65,70,75,80,85,90,90+,95,95+

3 x 10 suorin jaloin maastaveto kantapäät korokkeella, kevyt paino (eg käsipainot)

sammakkovenytys 2 min
lonkankoukistajan venytys seinää vasten 2 min / jalka

A.
Four sets of:
Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
Partnered Leg Tosses x 12-15 reps
Rest 45 seconds

B.
Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
C2B
Thruster (30/25)
Burpee
KBS (24/16)
T2B

3 Rounds for load and quality
20m Double KB Overhead Walks
20m Double KB Front Rack Walking Lunges

For time:

60x kb-snatch 24/16kg
5x weighted pistols 32/24kg
100m burpee jumps