Kyykky 2x1x85%

Penkki 3x80%

Ojentajat käsipainoilla 5x8-15

AMRAP 12

5 Toes To Bar
10 Push-Ups
15 Air Squats
20 Double Unders

Warm Up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 tempo goblet squats
4-8 strict chin ups
:30 Side Plank Hold R/L

Strenght
Back Squat 5x5reps@65-75% of 1rm (2-3 sec lowering down on squat)
go new set every 2-2.5 minutes
Shoulder Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
For Time:
60/48 Calories bike erg
30-40 ghd sit ups / toes to bars
15-20 Bar Muscle Up / 25 Burpee c2b pull up / 30 Burpee pull up
30-40 ghd sit ups / toes to bars
60/48 Calories bike erg
time target 13-15 min for metcon.
about 3 min per machine set, 2-2.5 min for ghd's/toes to bars and 3-4 minutes for bmu/bpu movements.

Accessory Work
2-3x6+6 barbell back rack box step ups
2-3x6+6 single arm db push press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

20:00 Quality Focus
20/20m Double Lateral Front Rack Carry @ your choice
10 Cal Bike/Row/Ski
10 each DB Renegade Rows @22,5/15kg
5 each KB Windmills

"Annie"
50-40-30-20-10
Sit up
Double Under
Timecap : 12 min

Extra:
Yoga flow
30" lizard pose L
30" lizard pose R
3-legged downward dog into upward dog 5 reps L
3-legged downward dog into upward dog 5 reps R
cat cow 5 reps slow tempo
30" child pose

Superset x 3 rounds

Split Stance Landmine Press x 8-10 each
Rest 60s.
Archer Ring Row x 6-8 each.
Rest 60s.

EMOM x 12:00
Minute 1: 30s Max Double KB Cleans @24/16
Minute 2: 30s Max Strict T2B
Minute 3: 30s Max Hand Release Push-ups

• Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
• RX+: @28/20kg, Strict Handstand Push-ups

IN TEAMS OF 2.
AMRAP x 24 MINUTES
40/30 Cal Bike/Row/Ski
30 Synchro Up-Downs
60 DB Suitcase Alt. Lunges (one DB, held however)
100m Synchro DB Suitcase Carry

*Synchro work done together, other stuff split as needed.

EMOM x 21 MINUTES
MIN 1 - 50 Double Unders*
MIN 2 - 16 Alt. DB Goblet Lunge (Heavy)
MN 3 - :50 Rope Climbs

*Option to increase by 5 each round if strong with DUs. Scale is single unders today.

Video for the day: https://vimeo.com/778581551

OPTIONAL FINISHER
2-3 SETS FOR QUALITY
30 Single DB Crush Curls
10/10 DB Around the Worlds
30 Single DB Floor Press
-Rest as Needed b/t Sets-

https://youthsportstrainer.com/single-dumbbell-floor-press-with-core-bracing/