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

1) 7 min. AMRAP:
- 30 meter KB/DB Farmer's Carry @ heaviest weight possible and maintainable
- Shuttle Run x 3 Total trips from outside door to dumpster and back
- Push-Up Plank Hold x 15-30 seconds

. . . 3 MINUTES REST. . .

2) 7 min. AMRAP:
- 30 meter/arm KB/DB Waiter's Walk (one arm overhead carry) @ 20-53/15-35 lbs.
- 10 Cal. Bike or Ski
- 10 Hollow Rocks

. . . 3 MINUTES REST. . .

3) 7 min. AMRAP:
- 30 meter Double KB/DB Front Rack Carry @ 20-53/15-35 lbs.
- 10 Cal. Row
- Bear Crawl x 1-2 lengths of the floor (down = 1 length/ down and back = 2 lengths)

. . . 5 MINUTES REST. . .

4) 10 min. AMRAP:
- 20 (total) KB/DB Step-Ups (10/Leg) @ 20 inches and 15-35 lbs.
- 15 DB/KB Strict Press @ same weight as step-ups
- 10 Cal. Row/Bike/Ski

4sets:

2 Weighted Pull-Up
Rest 1-2min
5 Weighted Ring Dip
Rest 1-2min

Ohje: Valitse kuorma, jolla voit tehdä kaikki sarjat läpi.Leuanvedossa ja dipissä ei tarvitse olla sama taakka.

4 Total Rounds:

a) 5 Minute AMRAP:
• 7 Burpee DB Ground to Overhead @ 20-50/10-35 lbs.
• 14 Box Split Jumps (7/leg) @ 20 in.
• 21 KBS to Eye Level @ 26-53/16-35 lbs.

b) 2 Minute Bike/Row/Jog at Recovery Pace

*This is 28 total minutes of work, so pace accordingly and pick a weight that challenges you, but allows you to stay moving consistently. If you are having to rest a significant amount of time between reps of the Burpee Ground to Overhead, you went too heavy. Pick a weight that allows you to work through them at a consistent pace. Same thing goes for the KBS. Our goal with this is to maintain around the same number of rounds each 5 minute period. So, say you get 3 rounds the first three AMRAPS and then 3 and a half rounds the last AMRAP. That's great pacing and what we are striving for in this workout. If, however, you get five rounds the first AMRAP, and then only get 2-3 the next three AMRAPs, you went out way too hard and did not pace appropriately. Pick a pace, stay with it and maintain consistent movement throughout this workout.

*The Box Split Jump is similar to the Split Lunge Jump from earlier this week with the exception being that one foot will be on a 20 inch box while the other is on the ground. When you jump, you will switch feet on the box each rep and alternate until you get to 14 total reps (7 per leg). For a great video demonstration of this movement, go to YouTube and type in, "Dan Pope - Box Split Jump".

Roller hip flexors, pin extend quad
Inchworms with cobra-downward dog at bottom
Shin box + back leg external rotations
Crab reaches
Side kick thrus
Torsion control
Best hold (20:10x3)

Narrow grip bench press x3
Weighted pull-up x2

Do as a super set. Rest 2-3 min after pull-up