Takakyykky samaan vauhtiin

5x3@70%

Rinnalta tempaus

6x2

boksi hypyt 10x3

5 rounds for time of:

• 5 dumbbell hang squat snatches, left arm
• 5 dumbbell hang squat snatches, right arm
• 5 dumbbell thrusters
• 200-m run

Men 70-lb. dumbbells
Women 45-lb. dumbbells

Shoulder Press 8-7-6-5-4-3 reps

Run 11,2 km

5 minutes of light foam rolling
5 Minutes of Parasympathetic Breathing

Complete as many rounds as possible in 15 minutes of:

• 21 GHD sit-ups
• 14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Gymnastic Conditioning
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

Deadlift
Build to a Heavy Set of 8