6min AMRAP

40 DU
20 WB

Active Pigeon
Lizard Stretch
Hamstring Active Glute Bridges (Pull on heels for 5sec)
Dowel Shoulder Dislocates / FIg 8's...
Dowel Goodmorning (create a great hinge)

2 lines of dynamic passes (stiff leg kicks, high knees, skips) and end with 65-75-85% sprint on curve for no more than 10 strides each pass. Jog back to start. 3x only.

KB Swing Warm-up (lighter KB for WU and then trade back for your Benchmark weight and have it ready to go)
Start quick with hinge/technique form reminders
10 Dead Stop Swings then 15-20 KB swing with light weight.

12min

Then Benchmark, (don't record results here)

Half of class start on swings half on machines, set clock for 2 sets of 2:00. If class isn't full, everyone swing first.
2min KB Swing Test (lbs x reps = score)
and 2min to finish, (no more than 10pulls on ski/row and 10sec on Curve)
Max Speed Curve
Max Split SKI
Max Split ROW

5min

Ohje: juokse, pyöräile, vaella, tee jotain ulkoaktiviteettia rauhallisella teholla puolesta tunnista kahteen tuntiin.

TAI TEE JOTAIN MUUTA. Päivän kunnon ja palautumisen mukaan.

Alternate:
Front Squat 10-8-6-4-2 AHAFA
Bench Press 10-8-6-4-2 AHAFA

Ohje: tee sarjat laskevilla toistomäärillä. Pyri lisäämään painoa jokaiseen sarjaan. Käytä vain niin suurta taakkaa, että asentosi säilyy hyvänä koko sarjan ajan! Lepää 1-2min liikkeiden välissä.

5 sets, rest as needed between sets:

10-20 GHD Sit-Up
6+6 Single Arm KB Press

Ohje: skaalaa toistomäärät itsellesi sopiviksi. Valitse kuulan paino päivän kunnon mukaan. Mikäli olkapäät ovat jo saaneet tarpeeksi harjoitusta tälle päivälle, jätä pressit pois.

Warm up(0:00-10:00)
1 Minute Easy Row
1 Minute Active Spidermans

:45 second Medium Row 
:45 seconds Push-ups to Down Dog

:30 second Faster Row 
:30 seconds Air Squats

followed by…

Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Warrior squats-10 reps

Skills/Teaching(15:00-30:00)
Box jumps-Full extension at the top.
Movement Prep: 
10 seconds low hops 
10 seconds high hops 
3 Step Ups/Step Downs (each leg) 
3 Jump Ups/Step Down 
3 Box Jumps

Row
11 o'clock lean back
An exaggerated lean back at the finish often means that shoulders are diving back too far too early, resulting in a loss of power.
Movement Prep: 
30 seconds row (feet on top of straps) 
30 seconds row (feet strapped in)

Find hollow and arch
Movement Prep: 
:20 seconds Hollow Hold 
:20 seconds Arch Hold

followed by…

5 Scap Pull-ups 
5 Kip Swings 
5 Knees to Chest 
5 Toes to Bar

Thruster
Squeeze and breathe
Full hip extension and squeeze glutes atbthe top of thrusters.
Movement Prep: 
5 Front Squats 
5 Push Press 
5 Thrusters

Run through(35:00-40:00)
With lighter weight: 
5 Thrusters 
5 Box Jumps 
5 Calorie Row 
5 Toes to Bar

With workout weight: 
3 Thrusters 
3 Box Jumps 
3 Calorie Row 
3 Toes to Bar

Metcon(40:00-60:00)
"Mighty Mouse"
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Options(12)
5x100m hill sprint
5x50m sprint- rest=walk back
1600m walk/run
5x1 front squat w/2 sec hold(focus on positioning in hold).

Finisher
30 band pull aparts
30 t raise
15 side plank punch through
60 dbl crunch with leg ext
2 min quad stretch

In the teams of two alternate movements. Complete as many rounds as possible in 30 minutes.
10 burpee box overs
20 KB swings 24/16 kg
30 double unders

One works, one rest.

Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/Metcon-comp(16)
15-12-9-12-15
ohs 75/55-/*95/65
hrpu/*hspu
200m run after each round

back squat(15)
work up to 10 rep heavy back squat

Finisher
2 min samson stretch
50 t raise
100 knee tap crunch

OTM 48 min

1st. min 5 Strict ring dip
2nd. min 20s L-Sit
3rd. min 5 Strict pull up

4th. min 5 Strict HSPU
5th. & 6th. min 300m jogging
.
.
.

In a minute both makes the moves so that a couple can either help with those movements or then resist, depending on the pair's level.
(Except jogging, both jogging independently)

20min AMRAP
Walking lunge- 20m
Step on the box with 2 kb- 10reps
Wall climb- 4reps
Farmer's walk (heavy)- 60m
K2E- 10reps