AMRAP 41 8:00 ON / 3:00 OFF

40 Box Step-Ups w/ Medball 20/14p
40 Russian twist w/ Medball 20/14p
40 Thrusters w/ Medball 20/14p
Row 500/450m
40 Push-Ups
40 Lunge Steps
40 Pike Hip Touch

Warm Up
2 rounds
1.5 min row or air bike
10/10 single leg hip bridges
10+10 single arm row
10+10 half kneeling press
8 wall squats
8 wall ball

Metcon
3-4 sets alt time with partner
16/20 calories of rowing or 12/16 calories air bike
8-12 wall ball shots @14/20lbs
go first 2 rounds mod/fast with cardio and last rounds fast cardio and unbroken set of wall balls afterwards.

Strenght
Back Squats 4x10+ optional 1x10 reps, build to heavy 10 rep set in 4 sets, then optional 1 last set at 2nd or 3rd weight set again.
every set counts, first "warm up sets also" you can test movement with barbell for sure but every set with extra weights count.

Accessory Work
Tabata of russian twits with plate (5/10kg) jalat ilmassa, jos tuntuma enemmän lonkankoukistajissa jalat maahan)

Bar MU practice

Amrap12
10x Power clean
20x bmu/c2b/pull up/ring row
30cal Bike (ilman penkkiä)

Rest 2min

Amrap12
10x D-ball to shoulder
20x Hspu/push up
30x Box jump

Parin kanssa IGYG

Warm Up
2 rounds
2 min run (start easy, add speed)
10m lunges + streching + 10m tin soldier walk + 10m over the hurdles
10 scapula rolls + 10 kipping knee raises
2-3 wall walks

Metcon
3 sets
1.5 min run (target 320-350m) + max reps toes to bars 1 unbroken set (time cap 2.5min)
rest 1 min
1.5 min run (target 320-350m) + max reps wall ball shots 1 unbroken set @14l/20bs (time cap 2.5min)
rest 2 min

Strenght
Push Press 3x8-10reps@60-70% (sharp and balanced)
rest 1.5-2.5 min bwn sets
Seated Strict Press with dumbbells 3x8-10 reps
rest 1.5-2.5 min bwn sets

Optional Accessory Work
3-5 sets of quality amount of hs walk (target 5-15m per set?)
3-5 sets 6-10 strict pull ups (weighted?)
3-5 sets 6-10 sandbag cleans

Front squat

3x3 (pause 3s bottom of squat)

2-3+ reps in tank / not too heavy

AMRAP 8

10 One Arm Hang Dumbbell Clean 22,5/15kg ( R )
30 Single Unders
10 One Arm Hang Dumbbell Clean 22,5/15kg ( L )
15 Double Unders

25 Minutes For Quality & Load :

Biceps Curls w/ DB`S alternating 20
Banded Ab Crunch 20-30
Partner Assisted Hip Extension 10 - 15
HS Hold to Wall 0:20

Rest between movements as needed

3 Rounds:
21/17cal Row
15 T2B
9 Burpee WB 9/6kg

Warm Up (10min)
3 min cardio ( add speed a bit every min)
then
30-40m bear crawl
20m lunges + some streching here and there
20m inch worm
20m tin soldier walk
10 scapula rolls + 10 kipping

Gymnastic skills (20 mins)
Practise kipping pull ups with bands or not (butterfly also fine)
Practise kipping c2b pull ups
Practise Bar Muscle ups
ja löydä itsellesi taito osiossa suoritusmalli jota käytät metconissa.

Metcon (25min)
3 sets
16/20 cal machine
15-20 push ups
10-15 v-ups
5-10 bar mu/ c2b or kipping pull ups
alt time with partner full round