SKILL
EMOM 10:00
ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)
EVEN Minutes: 20s Handstand Hold

METCON
EMOM 10:00
ODD Minutes: 15 Air Squats
EVEN Minutes: 15 Burpees

EXTRA CREDIT
EMOM 10:00
ODD Minutes: :30 Glute Bridge Hold
EVEN Minutes: 10 Push-ups

Buy in:
300 Double unders

Then:
8 Rounds
10 American KB-swings
15 Sit-ups (feet together)
20 Air squats

For time

• Not for load. For practise & quality.
• climb higher in loading, than in previous drill
• Keep your focus still on speed & positioning

Warm Up:

8 - 10 min Jogging

Stretching 30-40 sec. muscle

Calfs
Tights
Hamstring
Abduktor
Gluteus

Run 400 m intermediate
Run 400 m fast

Cooling down 5-10 minutes. And then Go Go Go!

Aikaa vastaan
50 cal soutu
10 leukaa
50m askelkyykkykävely
10 leukaa
50 thrusteria tangolla
10 leukaa
50 box over
10 leukaa
50 wallballia
10 leukaa
50 DU

Warm Up:

2 rnds

5 burpees
1:00 + 1:00 Lizard
7 Burpees
1:00 + 1:00 Coach stretch
9 Burpees
1:00 Hamstring

10 min AMRAP
40 Dus
200m row
10 rower over burpees

10 min AMRAP
8 T2B
8 OHS 50kg/35kg
8 wall balls 9kg/6kg

"Kajsa"

50-40-30-20-10 For time
Squat
Push Ups
Sit Ups
Burpees

Every beginning 90s x 5
6 Tng Power snatch 55-65%