Warm Up
2-3 sets
1-2 min air bike
5-10 tempo goblet squat
5-10 kb bottom up press R/L
5-10 single arm ring row R/L OR ring row
5 seated box jumps / box jumps (sharp)

Strenght
Thrusters 5x1reps@75-85% of 1rm
go new set every 1-1.5 minutes
Weighted Strict Chin Ups 5x1reps@60-70% of 1rm
go new set every 1-1.5 minutes
you can go this also as superset and then go new set for every 2-2.5 minutes.

Metcon (Time)

10 Thruster (52.5/35kg) (MASTERS 45+/SCALED 8 REPS OF THRUSTERS)
500/425m row @moderate pace
10 Thruster
500/425m row
10 Thruster

Rest 5:00

10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row @moderate pace
10 BAR Muscle Up OR 15 C2B PULL UPS
500/425m row
10 BAR Muscle Up OR 15 C2B PULL UPS
Masters 45+/scaled = 7-8 bmu and 10-12 c2b.

time target per set 5.5-7.5 min, there is no time cap.

Accessory Work
2-3x20m backwards sledge pull
2-3 x 10 double db z-press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

A) Rope climb skills

B) Partner workout (share repetitions)

10min AMRAP
8 rope climb
40 cal row

Rest 2min

10min AMRAP
30 burpee to target
40 wall ball 20/14

Every 3min for 6 sets
3 power clean
3 front squat
3 push jerk

Start @50-55% 1rm c&j, add weight as you go

7 sets of clean complex:
1 clean pull
1 hang clean
1 clean

BENCHMARK WEEK

"Fight gone bad"
3 rounds for total reps in 17min
1min wall ball 20/14
1min sumo deadlift high-pull 35/25
1min box jump 20"
1min push press 35/25
1min row for cal
1min rest

4 rounds
12 strict press bn
8+8 rower adductors

4 rounds
12 bench press
12 rower hamstrings

Tabata: alt
- heel raises
- Heel raise hold

Tabata: scull crusher

In teams of 3, for time:
150 WB (9/6)
150 box jump over (60/50)
150 db snatch (30/22,5)
150 Burpee to target

TC: 27

3rounds:

20/15 row calories
20m Db farmer walking lunge @M:20-30kg, W: 10-20 kg
10 DB bench @M:20-30kg, W: 10-20 kg

Rest 5min between metcons

3rounds:

15 ski calories
15 wallball @30/20lb.

Moderate to fast pace, not all out, just good pump/ scale weight if needed!!!

Maastaveto Max5
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-5-8 noususarjaa

Pystypunnerrus 5x3x80%
-pystärin maximista

Lisäpainolankku 5x45-60s
-voi tehdä pystärisarjojen välissä, kunhan ei vie tehoja nostoista!!

45 minutes Of :

4 Minute Cardio
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
4 Minute Cardio
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
4 Minute Cardio
10 to 20 Handstand shoulder taps
10-20 m Handstand Walk