10rounds, as AMRAPS
(harjoituksen kesto yhteensä 30min).

60sec ON, 30sec OFF:

1) Row 10/7 kcal + 6 Burpee Box Over
2) 6 KB/DB Thurster + 6 TTB

Harjoituksen tavoite: Tasaisella tahdilla koko harjoitus läpi, älä aloita liian kovaa. Saat hengästyä ja hiota kunnolla, mutta älä polta itseäsi aivan loppuun. Ensimmäisen ja viimeisen kierroksen toistomäärissä ei pitäisi olla juurikaan eroa.

Skaalaus: vähennä tarvittaessa toistoja ja kevennä kuormaa. TTB voit tehdä nostamalla polvia niin ylös kuin saat.

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)