Maksimimetrit:

• 3min soutu
• 1min lepo
• 3min assault bike
• 1min lepo
• 3min SkiErg
• 1min lepo
• 3min merimieskävely ~1,5xkehonpaino (10m edestakas)
• 1min lepo
• 3min farmarikävely (N 2x24kg / M 2x32kg)
• 1min lepo
• 3min kelkantyöntö (N 60kg / M 90kg lisäpainoa)(10m edestakas)
• 1min lepo
• 3min askelkyykkykävely hiekkasäkki niskassa (N 15kg / M 30kg)

Tulokseen yhteismetrit. Kommenttiin jokaisen osion metrit erikseen.

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Scale DUs to bar over jumps

Scale Sit-ups up to GHD sit-ups

TG 14 min

Heavy conditioning.

EMOM 5:
5 Hang Power Cleans (62,5/42,5 kg)

Directly into:
EMOM 5:
5 Hang Push Jerks (62,5/42,5 kg)

Directly into:
EMOM 5:
12 TTB

• (Directly into: 3 R FT: 21-15-9 Pull-ups 42-30-18 Wallballs (20/14 lbs)) = posted in Part 2

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Part 1: post weights and TTB
Part 2: post time for the 3 R FT

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No "rest" between the EMOMs or before the 3 R FT. When one finishes, go straight to the next one. Prepare your barbell accordingly.

5x5, high box.

1

15KB Swing and 14 Lateral Hurdle Hops (both exercises in the same minute)
*every minute add 1 swing and 2 jumps until you cannot complete the reps within the minute, then revert back to the reps from the pervious round

2

15 Jump Squat and 5 Hanging Knee Tuck
*every minute add 2 jump squat and 1 hanging knee tuck. same rules as #1

Half of class starts at #1, Half starts at #2.
8 EMOM rounds then switch

Record hightest reps completed in 1 minute

16min circuit

20min

4 rounds
5+5 kb snatches 24kg/16kg
20cal row

In teams of 3 perform 3 rounds each for time of:
Row 800m
Run 400m
20 x T2B

Teammates roll through this in Congoline style, when A has made his rowing B starts his rowing session and A starts his running...

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