Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Workout(12)
Amrap 12
4 ring row/pull ups-challenge-2 bmu
8 db ground to overhead 35/20-challenge-50/35
250m row

Opt(15)
1600m walk/run
snatch-form first
bench 10-8-6-4-2-1
5x5 hip ext

Finisher
50 leg climb
1:00 bf stretch

17’ AMRAP of:

15/10 Ring Dips

12 KB Sumo Deadlift High Pull @32/24kg

9 M / 6 W Push Ups

9 min AMRAP

5 etunojapunnerrusta
10 kahvakuulaheilautusta
15 tuplahyppyä tai yritystä

-Kippi
-Kippi toes to bar
-Kippileuanveto

-Kahvakuulaheilautus
-Etunojapunnerrus

A: E2M for 12min
2 Hang clean + 2STOH + 2 thrusters
Build up in weight

B: 11min amrap
15 DB push press
30 squats

Glute Bridges x 100 Reps, AFAP.
*Squeeze glutes for a 1 count a top of each rep.

5 x 5+5 rep AHAFA

The movement is also called "landmine rainbow" :)

Optional Accessory
CONDITIONING

EMOM x5-10 (go by feel)

5 Pull-Up
10 Push-Up
15 Air Squat

RPE 3 to 4

AMRAP 8

Ski 750/700m
Double KB thrusters 2x24/2x16kg. 12 Reps.
Remaining Time max distance HS walk

AMRAP 9 min
9 Devil Press 22,5kg/15kg
18 Wall Ball
45 DU

Goal: 4+rounds