Alkavalla minuutilla 45 min ajan

1. 12-16 Puolilinkkari pallolla
2. 10-15 kaloria laite
3. :30 sek roikkuminen
4. 12-16 Kahvakuulaheilautus pään päälle
5. Tauko

Kyykky 3x80%, 2x85%, 1x90%

Pendlay Row 5x5x30-35%

Etuheilautus kahvakuulalla 3x30

Vatsarutistukset 3x30

Rx´d

3rounds:

50 DU
12 ttb
8 power snatch @40/30kg

rest 2min after each set

Scaled

3rounds:

30 DU
8 ttb
6 power snatch @40/30kg

Fast intervals, go fast, not all out, try to hit unbroken !!!

6x5min AMRAP’s / 2min REST

A)
3 Box over burpee 75/60cm
6 DL 110/80kg
9 HS Walk
12 T2ring

B)
3 DB Thruster 2x25/17,5kg
6 MU / C2B / pull up
9 HSPU (strict or kipping)
12 Alternating single leg T2B

C)
3 Devil’s press 2x25/17,5lg
6 Ring dip
9 Pistol squat
12 GHD sit up

POST WORKOUT STRENGTH

Narrow Grip Floor Press In Bridge
10-10-10
*Complete 15-20 DB Flyes (Light) on the floor after each set.

• RPE 7

AMRAP x 15 MINUTES
100m KB Farmer Carry
10/10 KB Farmer Split Squats
Pulling Option*

*Options: 10 Strict Pull-Ups or Chin-Ups, 10 Vertical Ring Rows, 1-3 Rope Climbs
- RPE 7
- Video: https://vimeo.com/881950055?share=copy

IN TEAMS OF 2...
AMRAP x 18 MINUTES
100-150-200
Double Unders
30-40-50
Hang Power Clean @ your choice today! Light and fast or heavy and grind away!
*30/20 Cal Bike/Row/Ski after each round.

• P1 works while P2 rests. Split work as needed.
• If the final round of 200 DU, 50 HPC, and 30/20 Cals is complete, start back at the beginning.

Warm up
3x40s easy/20s moderate/10s fast cardio, rest 20s bwn.
then 2 rounds
20 band pull aparts or ring row
15 hip bridges
10 box jump, step down
5 burpee pull ups
then some short barbell warm up for power snatching and start main part

Strenght
Power Snatch 5-5-3-3-1-1-1 reps, build to heavy single.
rest 1-2 min bwn sets

Metcon
Intervals 3x2min on / 2min off
15-20 wall ball shots
8-10 lateral burpee over barbell
max reps power clean&jerks in remaining time @45-55% of 1rm pc&pj.
alt time with partner full round

E6MOM x 6-10 rounds:

20 air squat
1-2 legless rope climb/ scaled 2-3 rope climb
5-10 hspu/scale up--> deficit / scaled 15 Double Db stoh

remaining time easy pace row

Rings: ring muscle up

EMOM 20
1. Transitio/ strict rmu/ rmu 30sec
2. Pistol squats alt. 30sec
3. Push up bottom hold 10-20sec
4. Banded hollow pull down 20-30sec
5. Rest