Warm up
5 min easy cardio
5 min mobility work for box jumps, ww, hps and rope climbs
then skill prep/movement testing and start workout

Skill&Long Metcon
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 box jump overs
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 2-3 wall walks
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 6-10 hang power snatch @15-25/20-35kg
2 rounds
2 min : easy cardio
2 min : every 40 sec perform 1 rope climb or 1-2 lower rope climbs
1 min rest bwn "parts"

PERFORMANCE

AMRAP x 15 MINUTES
10 Hand Release Push-Ups
20 Alt. Box Step-Ups (61/51)
30 V-Ups
40 Double Unders

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FITNESS

AMRAP x 15 MINUTES
10 Push-Ups / Incline Push-Ups
20 Alt. Box Step-Ups (51)
30 Tuck-Ups
80 Single Unders

• RPE 7
• Video: https://vimeo.com/903192757?share=copy

Warm Up
3 rounds
1 min air bike
40-50 single unders
5+5 step back/forward/walking lunges
5 burpees
10 goblet squats
5+5 single arm press
then some front rack / squat / oh mobility as needed and start prep for intervals

CF Metcon
6-8 sets, new set every 2 minutes
3 squat clean thrusters @60/42.5kg (max 70% of 1rm thrusters)
6 bar facing burpees
18 double unders
time target under 1 min on each time, cap yourself also on 1 min on double unders. GO fast on each set.

Strenght
Build to heavy 3 rep set of thrusters in 8 minutes right after last set of intervals.
barbell taken from floor, and first one can be squat clean thruster

Strenght&Accessory Work
3 sets
15-25m front rack hold lunge walk @16/24kg kettlebells
max meters HSW or calories ski erg or toes to bars in 45 sec @fast pace after lunges
rest 2-3 min bwn

IN TEAMS OF 2
AMRAP x 14 MINUTES
1 Power Clean
2 Box Jump Overs
3 Chest to Bar Pull-Ups
- P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.

Rest day - what did you do?

Hang power clean+push jerk 3-3-3

Laji 1: Yhessä mennää
Laji 2: Siivoustikkaat
Laji 3: Pirulainen
Laji 4: Soutaen ja juosten olisit jo perillä

Band-pull aparts 5x20

Penkki 3x6x60%, 1x70%, 1x80%

Vinopenkki käsipainoilla 4x15
Sotilaspenkki käsipainoilla 4x15
Vipunostot maaten 4x15
-valitse yksi liike

Vipunostot sivuille 5x20

Ojentajat taljassa/kumpparilla 3x30-50

E90s x15 - Bear complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Tavoite: Rakenna päivälle sopivaan, max. keskiraskaaseen, painoon. Liiku hyvällä tekniikalla ja flow:lla.

EMOM 30:00
Minute 1: 45s Row
Minute 2: 45s Russian Swings @24/16kg
Minute 3: 6 x 10m Shuttle Run
Minute 4: 45s Bodyweight Lateral Box Step-overs
Minute 5: 45s Landmine Thrusters (20/15)
- Goal: Sustainable pace

Extra:
Pistol Bottom Position Hold: 3 x 10-20s each. Rest 60s
OR Closed Stance Stand to Sit 3 x 6.