Rx`d

4rounds:

8 c2b
10m s.a OH lunge @22,5/15kg
12cal bike

Scaled

4rounds:

8 pull up
10m s.a OH lunge @15/10kg
12cal bike

Target under 7min, Cap 9min

Deadlift
4x4
(1-2reps in tank)

Power clean complex

3x 1 power clean + 2 hang power clean (70-80%)
4x 1 power clean + 1 hang power clean (80-87%)
1x 10 hang power clean (75-80% of daily complex)

3rounds:

12 Double Db bench
15 banded tricep

Bench Press

8-6-8-4-8-2

Go Every 3:00

For Quality 13 minutes of :

15 Russian Swing, Heavy KB
10 Medball Hamstring Curls
10 Straight Leg Sit-ups
10 Push-Ups

6x3 min
Row calories
* -rest 2min between sets
-tasainen kova vauhti*

Tabata sit ups
2 min rest
Tabata push ups
(Tabata is 8 rounds 20s work / 10s rest)

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :50 Nasal Breathing easy jog/walk/machine
MIN 2 - :25/:25 Single Leg Glute Bridge-Up
MIN 3 - :50 Cat/Cow

AMRAP 25: Teams of 3
2 Rounds:
75 Toes to Bar
75 Dumbbell Thrusters 22,5/15kg
75 Burpee Box Jump Overs

Directly Into...

Max Calorie Row

• One Rower, Switch Out As Needed