Aquecimento
3 Sets
5 inchworms
10 Reverse Lunges
30 Seg. Couch Stretch (Dir.)
30 Seg. Couch Stretch (esq.)
30 Seg. Squat Hold

Em Pares- Dividir pelos dois
24 Min. AMRAP
60 Bear Hug Box Step Ups
50 Back Squats
40 Swings
30 Deck Squats

AMRAP in 15 minutes

10 Wall Ball Shots @9/6kg

15/12 calorie Row

200 m Run

Power clean daily max
Ring dip 8x4

Hyvää huomenta Hyppy

5 x 3 @ 40-50 % (Te)

Panda Pull polvelta + Tempaus

7 x (1+1) x 60-75%

Raakatempaus max + Valakyykky

Etukyykky 4x3x80%

1 Complex On the 1:30 x 7 Sets @70-75%

Every 2min:
6 Reps @ 68%
4 Reps @ 73%
2 Reps @ 78%

6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

35 minutes:

8 min row
3 legless Rope
8 min ski
10-15 RMU
8 min Bike
10 - 15 BMU

5 Rounds:
20 Kettlebell Swings 32/24
35 AbMat Sit-ups
500/400 Meter Row

5cal Row (only arm pull)
10 Ring dips
10 KB upright row 24/16kg
10 WB 9/6kg

Every 3 minutes x4
30 DU
5 Burpee Box Jump Over
AMRAP C&J @60/40kg
-1' rest-