14 min AMRAP:
60 Calorie Row
50 Double Unders
40 Toes to Bar
30 Hang Power Cleans 42,5/30kg
20 Thrusters 42,5/30kg
10 Chest to Bar Pull Ups

20 minutes for a heavy complex
Power clean + Hang power clean
+ 2 Push jerks
Then
Every 30sec for 8 minutes alternating
3 Power cleans (tng)
3 Push jerks
Then
40 Power clean and jerks with a pair

Gymnastics EMOM 12 min

*

Fitness:
Even:
Handstand, strict wall walk + 20'' hold

Odd:
Pullup Hold on top (banded if needed) 10"-15"

*

Advanced:
Even:
Handstand, Shoulder taps

Odd:
Strict Pullups 3-5 reps + 20 Double Unders

Start up(14)
stretch/roll 6 mins- shoulders, upper back, lats

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

3x2 high hang snatch
bench or strict-work up to hvy(12)

Metcon(10)
5rds
10 hr burpees
10 kbs 53/35

Metcon-comp(10)
5rds
10 bar facing burpees
10 deadlift 185/125

Finisher
60 alt toe touch
low back smash

Start up(14)
roll quads, calves, achilles(6)
quad stretch (2)
20 pvc oh squat

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

Power(15)
Floor press
work up to heavy

Fitcamp
2rds
800m run/1000m row
50 wallballs

Metcon(13)
50 box jump/step over 24/20
25 pull ups
25 dips
50 box jump over/step over 24/20

Metcon-comp(13)
50 box jump overs-clear box 24/20
25 c2b
25 ring dips
50 box jump overs(land) 24/20

Finisher
2 min couch
25 band pull aparts
90 sec six inch hold

Min 1 : max effort overhead kb hold
Min 2 : 20 mts DB farmer walk
Min 3 : 1 legless / 1 rope climb

Part 1

Partner 1
3 minutes to complete, the remainder is your rest
Row 250m
Ski 250m
Curve 0.18

Partner 2
0-60s L Side hold using power blocks and benches
60-120s R Side hold using power blocks and benches
120-150s back extension hold using bower blocks and bench
150-180s prep to start into conditioning

18 minute circuit
22 minutes

Part 2

Hollow Inchworms x5
Reverse Crunch (holding post) x10
hollow rocks x15
super(wo)man x20
Toe reaches x25
Mountain Climbers x30

14 minute AMRAPretty
18 minutes

Start up(14)
roll quads, calves, achilles(6)
quad stretch (2)
20 pvc oh squat

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

3rds(8)
8 push ups
3-6 strict pull ups
10 superman

Power(15)
Floor press-5x1@90% hvy

Fitcamp
amrap 15
10 lunge
10 rope slam
10 cal row
10 strict press

Metcon(13)
400m run
50 oh lunge 45/25
40 abmat sit ups
30 box jumps overs 24/20
20 push press 105/75
10 toe to bar/toe to pole

Metcon-comp(13)
400m run
50 wallball
40 ghdsu
30 box jump over 24/20 clear
20 chest to bar
10 shoulder to overhead 165/115

Finisher
2 min samson
30 t raise
1 min s/a para stretch
60 cross crunch

Amrap:

• 1. minuutilla 1 thruster (N 42,5kg / M 60kg)
• 2. minuutilla 2 thruster (N 42,5kg / M 60kg)
• 3. minuutilla 3 thruster (N 42,5kg / M 60kg)
• 4. minuutilla 4 thruster (N 42,5kg / M 60kg)
• 5. minuutilla 5 thruster (N 25kg / M 40kg)
• 6. minuutilla 6 thruster (N 25kg / M 40kg)
• 7. minuutilla 7 thruster (N 25kg / M 40kg)
• 8. minuutilla 8 thruster (N 25kg / M 40kg)
• 9. minuutilla 9 thruster (N 25kg / M 40kg)
• 10. minuutilla 10 thruster (N 15kg / M 20kg)
• jne…jne…

Jatka tangolla niin pitkään kuin mahdollista.

LaxBall - calf, lats tspine
Mobility Band - ankle, hips, lats
Forearm / wrist stretch
shin boxes

Strength day 1 stretch of the month
Couch stretch against bench