stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
h2r
knee grab
side lunge
lunge
run dwn and back

Metcon/*Rx(23)
60 cal ad/row
60 sit ups
60 lunge
400m run
40 mbsu 16/12-*20/14
40 lunge
20 cal ad/row
20 mbsu-heavier than first mbsu/*ghdsu
20 lunge

5x3(15)
strict/bench press

Finisher
30 cuff iso per
30 side plank pt
60 oblique crunch
2 min quad stretch

Wattbike 40min

• For Time:
BB Power Clean (80/55Kg) 10 reps
Double Unders 50 reps
BB Power Clean 8 reps
Double Unders 40 reps
BB Power Clean 6 reps
Double Unders 30 reps
BB Power Clean 4 reps
Double Unders 20 reps
BB Power Clean 2 reps
Double Unders 10 reps

Push Press
On the 2:00 x 6 Rounds:
Rounds 1-2: 5 Push Presses
Rounds 3-4: 4 Push Presses
Rounds 5-6: 3 Push Presses
Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

Superkids:

"Mini Fran"
15-12-9
Thrusteria
Leuanvetoa

Ninjat
21-15-9
Thrusteria (sopiva paino)
Leuanvetoa

Accumulate:
100 Frog Pumps
100 Banded Pull-aparts

"rowing helen"

3 Rounds:
500 Meter Row
21 Kettlebell Swings 24/16kg
12 Pull-Ups

In teams 2 of perform as many rounds as possible in 40 minutes:
50 cal ski
50 push-ups
50 cal bike
50 sit ups
50 cal ski
50 DB’s box step-overs
50 cal bike
50 Single arm DB overhead lunge steps

Share the work. One works, one rests.

3 rounds of:

• 1 minute of sumo deadlift high pulls
• 1 minute of GHD sit-ups
• 1 minute of push presses
• 1 minute of GHD sit-ups
• Rest 1 minute

Men 95 lb.
Women 65 lb.

Tempaus

1x70%
5x1@75%

Rive + tyäntö

1+1x70%
1+1x3x75%

Korkea TE-veto 3x2x90%