Kyykky 3x6x80%
"Squat walkouts" 3-5x100-120% (näihin aina varmistajat!!!)
Istumaannousut jalat suorana 5-10x10 (räjähtävä)
Lisäpainolankku (raskaita pitoja!!!)

“Big Bang”
For Time:
50 Power Cleans (185/135)

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 mclimbers
10 superman
10 squats

Metcon/*Rx(21)
75 du's/ x2 singles
50 bfsu/*mbsu 16/12
25 ohs 75/55-*95/65
75 du's/ x2 singles
50 box step/*jump overs 24/20
25 wallballs 16/12-*20/14
75 du's/ x2 singles
50 mbsu 16/12-*ghdsu
25 goblet lunge 35/20/*26 pistols

Back Squat(15)
4x2 w/2 sec pause-climb but maintain position.

Finisher
30 w raise
1 min sh distraction
60 cross crunch
60 bicycles
2 min quad stretch

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 plyo
8 goodmornings
6 push ups
4 cleans
2 jerks

Metcon/*Rx(17)
10rds
100m run
3 cleans 115/75-*155/110
4 hrpu/*hspu
5 pull ups/4 c2b/*3 bmu

@22:00
work up to hvy clean and jerk(10)

@32:00(8)
barbell goat work

Finisher
1 min plank
1 min six inch hold
30 kneeling crunch
30 band pull aparts
1 min chest opener
2 min hamstring stretch

In teams of 3

'alternate rounds to complete 10 rounds each for time of:

5 Burpees
7 Box Jumps - 40/50
9 Kettlebell Swings (heavy)

Eli 10 kierrosta per henkilö, vuorotellen, yhteensä 30!

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 squats
5 push ups

Metcon/*Rx(25)
3rds
50m mb run 16/12-*20/14
25 mb ft squat
50m mb run
25 wallballs
50 du's x3 singles
25 burpees

*50m run to the road ft squat, then mb run back.

@31:00
otm 6-2 bk squats-climb to a hvy

@38:00 goat work for 10 mins-any movement that needs work. PRACTICE!

Finisher
1 min sh distraction per
30 w raise
100 flutters-2ct
2 min quad smash

4 kierrosta vuorotellen:

SU’s 120 or DU’s 60
1 Kettlebell Turkish Get Up’s / arm
10 KB/DB Goblet Squats
Run 200 Meters

Parista toinen tekee kaikki liikkeet pötköön ja toinen lepää.

Tabata, 8 x 20s work/10s rest:
1) Push Press (42.5/30kg)
2) Sumo Deadlift High Pull (42.5/30kg)
3) Hollow Rocks
4) Air Squats
5) KB Figure 8s (24/16kg)

You will complete 8 x 20s work/10s rest of push press. Once all sets are complete you’ll move on to movement #2 the SDHP. There is no ”set rest” between movements, just enough to transition and restart the clock.
Effort today should be around 85% as the movements are not particularly demanding and should allow you to work for each 20s interval without stopping.

No need to score reps today.

6/12/18
Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 sldl
8 plyo
6 good morns
4 deadlifts

Metcon/*Rx(21)
400m run buy in
then
5rds
12 sdhp 53/35-*70/53
12 burpees
12 kb hang clean and jerk 53/35-*70/53
then
400m run cash out

@26:00 min mark

otm 6
work up to hvy deadlift

Finisher
2 min low back smash
2 min hamstring stretch
1 min bf stretch
1 min chest opener
50 slow bicycles
50 fast bicycles

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 du/su
5 wallballs
5 hollow rocks
5 pull-ups

Metcon(12)
amrap 12
50 kbs 35/20-*53/35
100 double unders x3 singles
50 ring row/jumping ups/*pull ups
100 wallballs 16/12-*20/14

squat snatch practice(15)

Finisher
100 flutters
50 temp tantrum
30 scap pu
2 min bf stretch