7 x

300 m voimakävely (skillmill tai ulkona)
300 m row

Soudussa vastukset seuraavasti

Kierros 1. Vastus 8-9
Kierros 2. Vastus 7-8
Kierros 3. Vastus 6-7
Kierros 4. Vastus 4-5
Kierros 5. Vastus 3-4
Kierros 6. Vastus 2-3
Kierros 7. Vastus 1-2

Syke 65 - 75 %

Start up(14)
stretch/roll 6 mins-hotspots

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

Metcon(12)
3rds
15 pull ups
30 double unders(x3 singles)
15 medball sit ups 20/14

Metcon-comp(12)
3rds
8 muscle ups
40 double unders
16 ghdsu

afterburner
1 mile run(10)
record time

gymnastic goat(5)

Finisher
roll/smash quads
30 v-ups

15mins time to find your 3rep max

Dowel wrist + shoulder wup
Dowel figure 8s
thoracic rotations
lizard stretch
Light Kettlebell Warmup (all single arm)
-bent over row
-goblet squat
-swing
3-5min kb clean and press practice

30min AMRAP of 60sec each movement
"I Go, You Go":
1) Ring Support
2) Chin over Bar
3) Bottom of Wallsquat
4) L-Sit (boxes)

Jackie
1000 meter row
50 thrusters 45 lb bar
30 pull ups

for time

For time:
50 Box jump, 24/20
50 Pull-ups
50 Kettlebell swings 53/35
50 Walking Lunge, (50 steps)
50 Knees to 90
50 Push press 115/85
50 Superman Ext
50 Wall ball 20/14
50 Burpees
50 Double unders/

"Static Holds"

Ring Support AMSAP

Rest 5 min

Wall Facing HS AMSAP

Rest 5 min

FLR on Rings AMSAP (=Ring Plank Hold)

---

AMSAP = As Many Seconds As Possible

Times in the comments; write it clearly so you see which time is which movement.

Ring support is in the top of the ring dip - thumbs turned out, so the shoulders are externally rotated + abs tight in a hollow body position.

Wall Facing Handstand Hold is with the arms in the Overhead position (ears are inside the arms, ie one is not in a pushup-position). Abs are tight in the hollow body position: belly is way off the wall. One has two points of contact, the hands on the ground and the tips of the toes on the wall.

Forward Leaning Rest on Rings is with the rings low on the ground, abs in a tight hollow body position and the tips of the toes on the ground.

Start up(18)
foam roll lats and thoracic (upper back) (4)
20 pass through
hamstring stretch (2)

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 snatch(bar)

below the knee hang snatch(7)
work up to hvy

ot:30(5)
1 snatch @95%/hvy

Fitcamp
5rds-1 min per
jump rope
jingle jangs
high knees
rest 1 min after each round

Metcon(18)
otm
1-4 snatch 105/75
2-8 hspu-modify as needed
3-25 double unders/60 singles

Metcon-comp(18)
otm
1-4 snatch 145/95
2-10 hspu(kipping-work cycle time)
3-40 double unders

Finisher
30 w raise
2 min samson per
60 knee tap crunch

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 sec wall sit
5 squats

Metcon/*Rx(26)
amrap 3
burpees
rest 3 mins

amrap 2
wallballs
rest 2 mins

amrap 1
rr/pull ups/c2b/*rmu
rest 1 min

amrap 1
rr/pull ups/c2b/rmu
rest 2 mins

amrap 2
wallballs
rest 3 mins

amrap 3
burpees

rest 3 mins

score=total reps

@26:00
3x2 ft squat across hvy(75%-85%)

@36:00(10)
barbell goat work

Finisher
30 hip rotations
30 arm circles
1 min sh distraction per
1 min hip opener per
60 rtw