Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Stationary Dips x 20 maassa tai boxin kulmaan nojaten
Station 2 – Handstand Hold x 60 sec tyyli vapaa
Station 3 – L-Sit or L-Sit Progression x 30 sec boxien välissä tai boxin päällä taikka telineellä

Eli 2 minuutin rastit joka liikkeelle, 3 kierrosta.

Start up(14)
stretch 4 mins

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

3rds(8)
10 squats
10 sl deadlift
10 tuck jumps

bk squat(15)
week one

Metcon/Metcon-comp(12)
Team series event 3
For time in teams of two: mm/mf/ff
50 synchronized wall-ball shots
30 cleans, 135/95/65
50 synchronized wall-ball shots
20 cleans, 185/135/95
50 synchronized wall-ball shots
10 cleans, 225/155/105

Rx male throw a 20-lb ball to 10-ft. target.
Rx female 14 to 9-ft target.

Scaled male 14 to a 9-ft target. Scaled female 12# to a 9-ft target.

Time cap: 12 minutes

Finisher
2 min quad stretch per
2 min bf stretch
100 bicycles

10 rounds as AMRAPS:

1min ON, 30sec OFF

A) 12 Wallball + 6 TTB
B) 4 Power Clean (70/50kg) + 8 Box Over Jump

This is an AMRAP. First you do 1min of part A, then rest for 30sec, then 1min of part B, rest for 30sec and continue from A where you were. Keep a steady pace through the whole workout. Total time of workout is 30min. Scale if needed. Remember steady pace does not mean slow pace.

Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/att
10 superman
10 hollow rocks

Metcon/Metcon-comp(12)
amrap 12
4 deadlift 185/115-*255/175
24 double unders/singles

work up to hvy deadlift(12)

Finisher
2 min hamstring stretch
30 w raise
1 min six inch hold

GYM CLASS FOR TIME
BUY IN : 100 Mountain Climbers & 100 High knees

Hollow snaps X 10
Rotating jump SQ (180 degrees) X 20
Burpees X 30
2 Front-back two feet hops (find a line & use it as marker) X 40
Skater Jumps X 50 (stick landing)
Lat Box Shuffle over stack of 2 - 3 plates (Share & stagger) X 60

BUT OUT : 100 mountains & 100 high knees

ALL reps TOTAL
Share Stack of Plates
Finished early ??? Alternate b/w 0.03 sprints & AB mat Crunches 10/

23mins (16 - 18 min FOR TIME)

Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(20)
complete the following in any order:
"distinct tri"
3200m airdyne
1600m run
800m row

gym goat(10)

Finisher
2 min IT stretch
1 min quad stretch
30 scap push ups
100 flutters

GLUTE STEEL

MVMT PREP
Tspine opener
Beast Rock X 5
Beast Wave Unload X 5
Dynamic Frog Stretch & Cork Screw X6/
Plate Hinge/Depth SQ MOB X 5
10mins

SKILL : SUMO POSITION
Sumo Tutorial
KB GOB SUMO SQ 10 reps
KB GOB SUMO SQ & PRESS 10 reps
For key phrasing view :52 "Make some sweet metabolic butter..."
[SQUAT & PRESS view at :40s](

)
6 mins

STRENGTH
BB SUMO SQ 4 X 15
ALT DEADSTOP KB ROW 4 X 15/ **move fast...properly, safely fast ;)
3mins X 4

18mins

Superset Combro's :
1) Hammer Bicep curls | OV Tri extension | Bent DB Rev Fly
2) Ankle banded plank glute kick-backs | monster-walks | SQ | Glute Bridge (ankles banded always)
3) Center Hollow Rocks | Alternating Side V-Snaps | Horizontal Running

P1 start at Superset combo 1
P2 start at Superset combo 2
try not to let your partner catch up to you...

15reps/ - 10reps/ - 5reps/ - DONE and trainer hugs you...or the curve....
**clock counts UP

16mins

Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon/Metcon-comp(13)
5rds
20 wallballs 16/12-*20/14
200m med ball run

gym goat(7)
rope climb/du's/kip
choose one or two

4x1 bk squat(14)
climb to a hvy

Finisher
2 min hip opener
30 t raise
50 hip raise

MARISSA

FOR TIME

PULL-UP 1 - 18 + WALL BALL 18 - 1 ( 4 kg )

Ohje: Tee 1 leuka - sitten 18 Wall Ball, seuraavaksi 2 leukaa ja 17 Wall Ball, eli leuat kasvavat ja pallot pienenevät. Ja ihan rohkeasti käyttäkää sitä kuminauhaa näillä toistomäärillä!!

Skaalausohjeena on että puolita lukumäärät heti alusta tai vasta 10 leuanvedon kohdalta pidä luvut samoina siitä hetkestä.

Paljon tsemppiä Aasiaan Marissalle sinne maailman toiselle puolen, pidä huoli norsuista!! :)

Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Metcon/Metcon-comp(22)
6rds
6 thrusters 95/65-*135/85
9 burpees over the bar
200m run
*rope climb/3 strict pull-ups mod as needed

back squat(12)
5x1 w/2 sec pause

Finisher
2 min couch stretch
30 w raise
60 dead bugs