Soutu PK alueella 10 kilometriä
tai
Soutu 5km for time.

Warm up
Line drill
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Skills/Teaching(10:00-20:00)
Double unders-posture tight upright body position.

Double under substitutions-
Reduce Reps 
1:30 Double Under Practice 
200 Single Unders

Movement prep:
:15 Seconds Easy Bike
:15 Seconds Single Unders
:15 Seconds Medium Bike
:15 Seconds Double Taps
:15 Seconds Hard Bike
:15 Seconds Double Under Practice

Run through(20:00-25:00)
1rd
5 Calorie Bike 
15 Double Unders 
50 Meter Wreckbag Run

Metcon(35)
"Handbag"
80/60 cal ad
100 du's
800 Meter Sandbag Run (40/30)
100 du's
80/60 cal ad

If you are unable to bike , complete one of the following:
800 Meter Run 
60/42 Calorie Row 

Opt(12)
1600m walk/run
1000m row
5x20m shuttle run
3x3 muscle up(form) w/3 dips ss w/ 6 curls

Finisher
30 w raise
60 double crunch
60 temp tantrum
1 min IT stretch per

3min Run on skillmill
15 Pull-ups
30 Abmat Sit-ups
60 Walking lunges (1=1)

Rest 2min

3min Row
15 Strict Chin-ups
30 Abmat Sit-ups
60m Double KB OH carry 20-24/12-16kg

Rest 2min

1) Snatch: 14 Minutes performing sets of 2. Rest 60-90s between sets.

2) Clean + Jerk: 14 Minutes performing sets of 2. Rest 60-90s between sets.

3) Overhead Squat: 10 Minutes performing sets of 3. Rest 90s.

4 rounds, rest as needed:

1) 20m Crossloaded Double KB Overhead Walking Lunge (overhead/farmers carry switch arms after 10m)
2) 3-15 Bar Dip
3) 20m Slamball/Sandbag/Yoke Carry
4) 15-25 GHD Sit-Up

RPE 3-4, go by feel

Back Squat 15-12-10-8 reps, add weight for every set

4x5 5-piste hinkkaus

5x3 Squat clean w/ pause under and on top of the knee

3x3 Squat clean 55%
3x3 Squat clean 60%
3x3 Squat clean 65%

• No TnG lifts, drop the bar after each rep
• Perfect lifts, make it count!!!
• Rest as needed

3 rds, 10 reps jokaista
-kontrolloidut liikkeet tempo jokaisessa

Sumo DL

Abmat situp with wall ball by the wall

Weighted single leg hip thrust

DB/KB strict press

"Kiinalaiset vipunostot"

Single arm row KB/DB

Supine OH triceps extension

-Liikkeiden välissä "rest as needed" ja kierroksen välissä 2 min rest

Warm up(8)
:45 sec active spiderman
:45 sec bike

:30 sec knuckle draggers
:30 sec hollow rocks

:15 sec walking samson
:15 sec push ups

Mobility(8:00-13:00)
Elevated child's pose-1 minute
Couch stretch-2 mins per

Skills/Teaching(13:00-25:00)
Pull ups-hollow body
Toe to bar-long hollow kip, chest through

Run through(25:00-30:00)
20m zombie run
4 pull ups
20m zombie run
3 hspu
20m zombie run
2 ttb
20m zombie run
1 bear crawl

Metcon/*Rx(25)
200m zombie run
40 hand shredder's
200m zombie run
30 crown crushers
200m zombie run
20 gut gushers
200m zombie run
10 creepy crawlers

accessory work(10)
3x10
tri rippers
bicep busters

Finisher
3x :30 sec plank
30 scap push ups
2 min hip opener

Optional Accessory:

CONDITIONING

2 rounds for time:

20 C2B/Pull-Up
20 OHS (50/35kg)
20 Bar facing Burpee

RPE 4-5