Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 snatch-pvc/bar
8 inchworms
8 pistol squats(mod as needed)

Metcon/*Metcon-comp(15)
12 snatch 95/65 *115/75
24 lunge 45/30 *pistols
48 abmat sit up *ghdsu
24 lunge 45/30 *pistols
12 snatch 95/65 *115/75

afterburner(10)
5x200m on the 2 min

Finisher
2 min couch stretch
1 min side plank per
1 min mod y iso hold

Mobility:
shoulder clocks
upper segmented roll
dowel wrists + shoulders
dowel hinge
Move Prep:
Mini Band around ankles: side steps
Mini band around wrists: ext rotation pulses

Metcon:
5 rounds for quality
8 hang power snatch
10 OHS
8 KB snatch
10 Goblet squat
Rest 1:00 between rounds. You choose the weight.

For time:

500m Row

9 Power cleans 50/35kg
9 Front squats
9 STOH
9 Power snatches

1000m Row

15 Power cleans 40/28kg
15 Front squats
15 STOH
15 Power snatches

1500m Row

21 Power cleans 30/20kg
21 Front squats
21 STOH
21 Power snatches

2000m Row

50min OTM

odd: Burpee
even: Abs

Make the appropriate number of repetitions in relation to your fitness level of each movement.
Intended to remain in your own basic fitness level.

4 rounds for time

• 200m shuttle run (8x25m)
• 25 Wallball 9kg/6kg
• 2 Rope climb

Timecap: 16min

Penikat ja pohkeet juoksu ja hyppy kuntoon.

85-90% 1RM

For time:

For time
50-40-30-20-10
Wallball 9/6kg
Sit up

I.
3 Rounds, new round every 4:th minute
30sec Assault Bike + 20m Sled Push 80/60kg

rest 3min

II.
3 Rounds
2min ON/2min OFF
Row 500/400m + AMRAP Bar Facing Burpees