15m Sandbag front rack lunges
Max reps HSPU/STOH
15m Sandbag front rack lunges
Max reps reps strict chin ups
3 Rounds, For Reps

20min timecap
EMOM 3 burpees
50 squat
40 abmat
30 push up
20 body row
10 dip
20 bodyrow
30 push up
40 abmat
50 squat

15 Min EMOM
1. 5-10 strict t2b
2. 10 Ring Push Ups
3. 10 C2B

3 rounds SLOWLY of:

• 5 strict toes-to-bars
• 5 strict knees-to-elbows
• 10 toes-to-bars
• 10 hip-back extensions
• 20 back extensions
• 20 hip extensions

1. TRX Gauntlet
   5-10-15
   pushup
   pike
   saw
   bridge
   jump squat

2. Kettlebelling
   10x kb swing
   10/ mountain climber

3. Shenanigans
   curve 0.04
   10x thrusters
   4x weighted thrusters

Finished?

2 kierrosta:
1 km soutu
10 yleisliikettä,
10 kyykkyä,
10 isumaannousu
Kun toinen soutaa, tekee toinen liikesarjoja niin monta kierrosta kun ehtii

Tauko

2 kierrosta:
1 km soutu

10 Kahvakuulaheilautusta
10/10 Kahvakuularinnallevetoa

10 selänojennusta

Kun toinen soutaa, tekee toinen liikesarjoja niin monta kierrosta kun ehtii

Front squats 3 x 6-8 reps, rest 60 sec between sets.
Tempo: 3 sec down, eXplode up, 1 sec pause at top.

3rds 45\15 EMOM
1WB; 2Slam Balls;3JR-DU;4Burpee w\push-up;5GHD-sit-up;6Rope climb-pulls;7Pull ups-ring row;8Lunges;9Box jumps
Partner wind sprints (door to skinny trees) 12 mins

Open Gym 1:00 post if coming.

10 mins AMRAP
-10 x kb thruster right arm 24/16kg
-10 x kb thruster left arm
-14 toes to bar