Midline
Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups

[Rower Pike Ups](

[Hollow Hold Scirssor Kicks](

[Quadruped walk](

For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24"/20")
75/50 Calorie Row
100 Double Unders

"Double Down"
For Time:
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run

SUBS
Run
500m Row
800m Bike Erg
40/30 Cal AB

WARM-UP
8 Minutes Straight
1 Minute Row
1 Minute Glute Bridges Video

1 Minute Row
1:00 Hollow RocksVideo

1 Minute Row
1 Minute Glute Bridge Walkouts Video

1 Minute Row
1 Minute Sit-Ups

Säävaraus, muuten ollaan ulkona

"Radar"
For Time:
400 Meter Run

9-12-15:
Deadlfts (205/145)
Lateral Barbell Burpees

800 Meter Run

15-12-9:
Deadlfts (205/145)
Lateral Barbell Burpees

400 Meter Run

KILOS
90/60

"Macho Taco"
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man" (50's/35's)

Rest 1 Minute Between Rounds

KILOS
22.5's/15's

1 Round of Double Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

"90 Shiny"
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

KILOS
61/43

"thank u, next"
5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Thrusters (50/35)

Directly Into…

5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Overhead Squats (50/35)

KILOS
22.5/15

"thank u, next"
5 Rounds:
30 Double Unders
15 Thrusters (75/55)

Directly Into…

5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)

KILOS
35/25