• “Angie” For Time:
Pull Ups 100 reps
Standard Push Ups 100 reps
Sit Ups 100 reps
Air Squats 100 reps

Run 5K

Run 20 min pk
Run 10 min vk
Run 10 min pk
Run 5 min vk

Rollback Triceps Extensions: 4 x 12. Rest 60s.

Down the rack Alternating DB Curls: 1 x submax with each set.
*Start with a weight you can perform 10 reps on each arm then proceed down the rack performing 1 rep less than max for each set.

Penkkipunnerrus 5x10@AHAP

Leuanveto 5x10 (kuminauhat avuksi)

Lantionnosto 5x10@AHAP

Yhden jalan kyykky 5x10+10 (bulgarian split squat) käsipainot tau kuulat

8 x 3 boksi hyppy, SO 2:00

300 vatsaa

Amrap 14'

2 Hang power snatch 40/30

2 Toes To bar

• add 1 reps each rnd
  

cash out M 1000mt / W 800 mt Run

3 rounds for time:
Alt. DB snatch
3/3 @ 20/15kg
3/3 @ 25/15kg
2/2 @ 30/20kg
1/1 @ 35/25kg
1/1 @ 40/30kg
Rest 2min

Pystypunnerrus 5x8

Kapea penkki 3x6

Kohautukset kp 4x15-25

Voimapyörä 3-5 sarjaa

Hauberit 3-5 sarjaa vap.val.liikettä

CONDITIONING

15 Power Snatch 60/40kg
15 Bar over Burpee (Open 2019 standard)
15 Thruster
15 Bar over Burpee
15 Power Clean
15 Bar over Burpee

RPE 4

Hit this one HARD!