Warm Up
2 rounds
2 min ski/ row (add speed during 2 min)
10/10 single arm db bench press
10/10 scapula rolls + kipping
5-10 strict chin ups (give small kip if needed)

Strenght
Bench Press 3x3@83-90%
rest 2.5-3.5 min bwn sets
Ring or Bar Muscle Up Training
6 reps + 3x5 reps +2x4 reps + 2x3 reps + 2x2 reps
rest as needed

Metcon
4x4 min on / 4 min off
Odd Rounds : 36/28 cal ski erg (masters 45+ 32/24 cal) (keep time cap for machine 2 minutes)
then amrap
3-4 devils press
6-8 toes to bars
Even rounds : 36/28 cal row (masters 45+ 32/24 cal)
then amrap
3-4 sandbag cleans
6-8 hspu

Optional Accessory Work
2-3 sets 12/12 trunk twits + 10-15sec copenhagen plank R/L
2-3 sets 40-50m sandbag bear hug carrying
rest as needed

20-15-10-5-10-15-20 You go I go!
Shoulder press
Slam ball / medicine ball squat throw
Toes to rings / leg raise
Sots press (wide grip)
Cal ergo

Use same bar and weight for sots & sp

Rest of the time:
Easy ergo

Bench press 10 x 30%
8 x 40%
6 x 50%
4 x 60%
3 x 70%
4 x 60%
6 x 50%
8 x 40%
10 x 30%
Tätä reeniä edeltää tekniikkaharjoittelu ja penkin säädöt.

EMOM x 20 MINUTES
MIN 1 - 15/12 Cal Bike/Row/Ski
MIN 2 - :30 Shoot Thrus on Boxes or KBs
MIN 3 - 12-15 Box Step-Overs @ 60/50cm
MIN 4 - :30 Handstand Hold/Walk
RPE 6, keep it pretty light today

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-

10min amrap:

• 10 kahvakuularinnalleveto & työntö
• 10 kahvakuuladippi ojennukseen

N 2x12kg / M 2x16kg (kisakuulat)
HUOM! DIPEISSÄ KANNATTAA KÄYTTÄÄ RASKAAMPIA KUULIA.

150-m jog (2 rounds käytävä/1 round pihalenkki)
10 pull ups/ring rows
150-m jog (2 rounds käytävä/1 round pihalenkki)
10 push-ups
150-m jog (2 rounds käytävä/1 round pihalenkki)
20 sit-ups
150-m jog (2 rounds käytävä/1 round pihalenkki)
20 air squats

Warm Up
2 rounds
1.5 min cardio
10+10 suitcase DL
10+10 single arm pp
10 air squats + 10 squat jumps
:10-15 L-sit hold

Strenght
FS/BS Squat Program Practise
3x2 Pause Front squat @55-65%, as explosive as you can!
3x3 back squats @60% as exposive as you can!
rest 2.5-3 min bwn sets

Emom 6
2 squat snatch @65-70%
rest few minutes and start c&j
Emom 6
2 clean&jerk @65-70%

Warm Up
3 rounds
1 min air bike
8/8 curtsy lunges
8 Gtoh + Halo with plate 5-15kg
24 russian twists, feet on the ground

Strenght
FS/BS Squat Program Practise 1
2 sets of 3 front squats + 5 back squats @50-60% of 1rm front squat
rest 2-3 min bwn sets
Power Snatch 5X3reps@50-60% of 1rm power snatch TNG
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 5x3reps @50-60% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon
10 min emom
30 sec of air bike @2-5km pr pace
aloita 20 min pr pacella ja kiristä tahtia niin että viimeiset 2-5 erää menet 5-10 min pr pacella.

Accessory Work
2x10/10 upright row + 20 band pull aparts
2x10/10 windmill + 20 bicycle crunch
rest 1-2 min bwn sets

HERO WORKOUT
"MORRISON"
PERFORMANCE
FOR TIME
50-40-30-20-10
Wall Balls @20/14
Box Jumps @61/21cm
KB USA Swings @24/16kg

---

"MORRISON"
FITNESS
FOR TIME
45-35-25-15-5
Wall Balls @light
Box Jumps @low and smooth
KB USA Swings @ light and big sets

In team of 2
AMRAP x 16 MINUTES
1000/800m Row
60 Back Rack Lunges @ your choice
30 Synchro Burpees

• Split work as needed except the Burpees which will be synced at top and bottom.