Voimistelua klo 18:00.

50 Wall balls 9kg/6kg
50 cal row
50 thrusters 35kg/20kg
50 sit ups
50 side squats (alternating)
50 box jumps 60cm/50cm
200m run with plate 20kg/10kg

100 DUs
3k run
100 Dus

12min AMRAP
2000m row
ME C2B
your result is the amount of C2Bs

Teams of 3:

150/100 Calorie Bike, 100 Power Cleans
150/100 Calorie Bike, 80 Push Jerks
150/100 Calorie Bike, 60 Front Squats
150/100 Calorie Bike, 40 Clusters

(Rx: 60/42.5)

MVMT Prep
Bulletproof Shoulders
Scorpion Kicks
t-Spine opener
Scorpion Reach
Crab reach

(10)

Strength Two
BB Strict Press 5x6
Goblet Crossback Lunges 5x6/

2:15min

(15)

Can you send an ambulance I think I just killed my workout
See below

(20)

above the knee, below the knee, floor, 1RM in 20min.

Touch and go, AHAFA (as heavy as form allows). Don´t exceed the timeline.

MVMT PREP : 8m

ROLLER - HIPS
LIZARD REACH + RAP AROUND
SCAP SQUEEZES
HAM STRETCH + SQUAT
DOWEL ROTATIONS

CAROLINA REAPER :

30/10s - 10min
4 rounds

BOX SQUATS (HEAVY)
PLANK HI 5
SLAM BALL 25/40

RED SAVINA HABENERO :

30/10s - 10min
4 rounds

DUMBBELL BENCH PRESS
SQUAT PLATE PASSES
TRX ROW

GHOST PEPPER : 20m

6 STATIONS

40/10
3 rounds

CURVE
GOBLET SQUATS
ROW
WALL BALL
SKI
HAND RELEASE PUSH UP INCHWORM

4 rounds, each for time of:

• 800-meter run

Rest as needed between efforts.

Run 800m
10 C&J 70/50kg

Rest 3min between rounds. Steady pace. Scale if needed.