Start up(14)
stretch 4 mins

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

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 hang sq sn(bar)

hi hang clean(7)
clean-5x2 tng(9) climb

Metcon(9)
amrap
3 cleans 115/85
20m shuttle

Metcon-comp(9)
amrap
3 cleans 165/115
20m shuttle

Finisher
2 min hip opener
15 side plank punch through
50 slow bicycles

Start up(15)
stretch/roll everything 5 mins

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

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

snatch pull+hang snatch(7)
Do not sacrifice form for load.

snatch-work up to hvy(10)

Fitcamp
2rds
80 m climbers
60 rope slams
40 plyo jumps
20 g2oh
then
50 cal row

Metcon(12)
5rds
6 deadlift 145/105
30 double unders/singles x2

Metcon-comp(12)
5rds
5 deadlift 275/200
10 burpees over the bar
20 double unders

Finisher
30 w raise
2 min hip opener
60 sec v sit

4x
5 tng power clean
5 thruster
5 stoh
5 front squat

Do as unbroken set of 20 reps. New set every 4th minute. Try to hit all four sets with same weight. Good goal is 40-50% of front squat max.

Bring it back to where we started. Look back to week 1, you should be lifting more!

A1 Inverted false grip Ring Row 3 x 6
A2 BB Bent Over Row (pronated grip) 3 x 8
A3 Inverted Ring Row 3 x 6

Partner 1 does all three of the above while parter 2 does all three of the below. Then Swap. Alternating

B1 Push Up (Weighted / push up assistance band) 3 x 6
B2 DB Incline Bench 3 x 8 (elevate bench by 2 plates)
B3 Push Up (Weighted / push up assistance band) 3 x 6

There is a lot going on here, be aware of your surroundings. Keep push ups and DB Presses close to wall and DB stacks.

1 warm up set prior of each without A3 / B3

3 sets of each - 6x 3:00 sets

30 minutes

Start up(18)
foam roll lats and thoracic (upper back) (4)
20 pass through

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

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 cleans(bar)

ot:30(5)
1 clean @95% of 1rm or heavier than last week

Metcon(18)
otm
min one-3 cleans 135/95
min two-2 jerks 135/95
min three-6 burpees over the bar

Metcon-comp(18)
otm
min one-3 cleans 165/110
min two-2 jerks 165/110
min three-6 burpees over the bar

Finisher
2 min hamstring stretch
2 min side plank(alt)
30 w raise

Start up(15)
roll low back, glutes(4)
2 min hip opener

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Power(15)
Floor press 5x3@80% of one rep max

Fitcamp
30 mountain climbers-run-30 jax-run-30 lunges-run 30 kbs x5

Metcon(15)
50 wallballs 16/12
30 hrpu
10 ttb
30 push press 75/55
50 front squat 75/55

Metcon-comp(15)
70 wallballs 20/14
50 hspu
30 ttb
10 strict pull ups

Finisher
30 t raise
20 side plank punch through
60 rtw

5 rounds, rest as needed:

1) 10m Double KB Overhead Walking Lunges
2) 5-10 Strict C2B

RPE 3-4

Take 20 minutes to build today’s Heavy
Bench Press x 1

6 kokeilua vähintään

Tee kakkosia alkuun ja sitten 90% jälkeen pelkkiä ykkösiä niin alkaa Max löytyä - kaveri varmistaa nostot :)

A. AMRAP 4 min
20 Ring rows
20 push ups

B. AMRAP 4 min
15 Russian KB swings
15 goblet squats

C. AMRAP 4 min
10 Double DB cleans
10 Double DB push press

D. AMRAP 4 min
5 burpees
5 V ups

• 3 min rest in between AMRAPs

10 min EMOM
1)15 cal rowe
2) 12 burpees