4 rounds for time of:

• 15 GHD sit-ups
• 30 thrusters
• 45 double-unders

Men 65 lb.
Women 45 lb.

15' E3MOM:
6 Thrusters + 12 Back Rack Lunges
Build to a Heavy Set

Tempo Bench Press 21X1

add x reps and weights to your comments

20m Prowler Push RPE 4-5

5 set, rest as needed.
During rest: 20-30kcal Row

2 Rounds not for time:
60 AbMat Sit-Ups
60 Banded Good Mornings
60 Hollow Rocks
60 Superman Rocks

1: Usa swing x15
2: Farmer's carry 50m
3: Side plank 20s. + 20s.

EOM
2-4-6-8-10-8-6-4-2- reps of OHS

2 rounds alternating with pair

Run 200 m
KB Farmer Carry 50 m (14 / 20kg)

Tempaus, kuminauhat

6x2@40-60%

Raakatempaus + tempaus, suoraan alastiputuksesta taskuilta

6x1+1@60-70%

Korkea Te-veto

3@95%
3@100%
2x3@105%

For time
75 wb
10 deadlift 140/90kg
75 du
10 bar mu

Backsquat 3RM

3RFT
20 db snatch 40/22,5kg
15/12 cal row