Core:

Amrap 30 minutes

1. Run around the box
2. 10 ttb/knee raises
3. 10 Leg raises from floor
4. 10 sit ups
5. 10 left side sit ups
6. 10 right side sit ups
7. 10 superman
8. 10 knee hugs
9. 10 hollow rocks
10. 10 arch rocks

raakatyöntö te -otteella

5x3@85-100

Tempaus puolikyykkyyn + kyykkyyn
8x1+1@80-

Etukyykky, samaanvauhtiin

5x4@70-80%

Start up
stretch for 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 h2r

Metcon/*Rx(17)
10rds
100m run
2 manmakers 30/20-*40/30

gym goat/cc movements (10)

Finisher
60 sec l hang
30 band pull aparts
30 pass through
2 min samson stretch

Push press 1 RM.

Overhead squat

8x2@70% - AHAP

For time

500 m row
50 pull ups
500 m row

Taskuilta tempaus
8x2@45-60%

Korkea Te- veto polvenalta (samaan vauhtiin) + Tempaus

8x3+1@80-92%

Boksi hypyt 8x3 max korkea

Leppooo ja huoltoo

Midline
3 Giant Sets:
10 Barbell Good Mornings
Max Strict Ring Dips

Conditioning
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees