Warm Up
3 rounds
15/12 calories air bike
20 banded monster walk in place + 10 band glute bridges
10/10 db suitcase deadlifts
:20-30 Hollow hold

Metcon
2 sets
2 rounds for time
25/20 calories air bike (masters 45+ 20/15 cal)
10 sandbag cleans @35/45kg OR 6 reps @45/68kg
time target 4-5 minutes, rest 1:1 bwn sets

Strenght
Pause Front Squat + Front Squat 4x2+2 reps @1x60and 1x65 and 2x70% of 1rm.
rest 1.5-2.5 min bwn sets
High Hang Clean + Hang Clean + Split Jerk 5x1+1+1reps@60-70%
rest 1.5-2.5 min bwn sets
Split Jerk From Rack 3-5x2 reps @70-80% of 1rm
rest 1.5-2.5 min bwn sets

Optional Accessory Work
2-3x10-15 single arm db row R/L
2-3x10-15 reverse flyes with dumbbells
2-3x15-20 ghd hip extensions
rest as needed

For time:
6 rounds
19 x Box step
17 x Back extension
19 x Push ups
17 x Sit ups
19 x Ring row
17 x Wall ball (9 kg/ 6 kg)
19 x Hollow rock
17 x Burpee
19 x Air squat
17 x KB swing (20 kg/ 12 kg)
19 x Pull ups
17 x Dips

*If you’ve got a twenty pound vest or body armor, wear it.

2 x AMRAP 7
18/14cal bike
8 burpee over bar
3 bmu / scaled 5 pull up

rest 3min between sets

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
:20s L-Sit hang

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STRENGTH

Shoulder press,
Build up to 2 rep max in 3-4 sets.
5 x 2 @ 90% of the heaviest set of 2 shoulder presses.

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CONDITIONING
As many reps as possible in 12:00 minutes of:
15 Strict banded pull-ups
15/12 Calories ski erg
15 Box jumps with step down 24/20”

The goal is to do the pull-ups in 1-3 sets.

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)

15-12-9 reps for time of:
- Clean & Jerk @43/30kg
- Burpee

Bring sally up:
- kehonpainolla tai tyhjälla tangolla
Esimerkki:

Maastaveto 4x1 (80-85-90-95%)

Pendlay row 5x3x30-35%

Etuheilautus kahvakuulalla 4x15
-sumo/puolisumo-asento

Reverse Crunches 1x30

4 sets of 3 Power Snatches
Set 1: @55%
Set 2: @60%
Set 3: @65%
Set 4: @70%
- Rest 2min btw sets
- Focus on long pull, keeping arms relaxed and fast turn over

5 rounds for time
2-4-6-8-10 reps:
Overhead squat 50/35
KB box step-up 24/16

Rest 2min, then

5 rounds for time
2-4-6-8-10 reps:
Burpee pull-up
DB shoulder to overhead 2x22,5/15

You go / I go full rounds with partner

3 sets of Tempo Front Squat
Set 1: 3 @55% 1 RM Front Squat
Set 2: 3 @60%
Set 3: 3 @63%
- Tempo is 3sec down, 3sec pause in the bottom.
- Rest 2min btw sets