Front squat, 8 x 2 (75 %)

50 reps with med.ball

10 Box Jump, Step Down 30''/24'' (76cm/61cm = higher than normal)
20 V-Ups or Sit-ups with Abmat (scale up to GHD Situps)

---

Be careful when doing box jumps!

3 x 8 reps

30 min time cap:
(3 rounds)
-25 Wall Balls (20/14)
-25 Burpees
-25 K 2 90
-25 Slam Balls (30/20)
-25 OH Lunge with plate (35/25)
-25 DU/ 50 singles

*Score is total rounds/reps in 30 min

AMRAP 12
- 20 Med Ball Cleans (20/14 lbs)
- 10 Pull-Ups

5 x 5 (both legs)

EMOM 16 min (20min)

5 Strict Pullups

150m Row

Burpee Box Jumps

Cossack Lunges or GHD Situps

(Wall Balls)

3 x 15-30 Toes to bars
2 min rest btw sets.

Raaka Tempaus 2,2,2,2,2

nousevilla painoilla
tauot 2 min.