4 rounds
10-15 hip extensions
10-15 15 GHD-sit ups
5/5 ketllebell cross body rdl (maltilliset kilot ja älä riuhdo)

https://www.instagram.com/p/BcunEMGDeuv/

Kortilla salille 5-24.

1) Bench Press: 5 x 5, adding weight each set. Rest 90s.
2) DB Split Squats: 3 x 8 ea. Rest 60s.

5 rounds for time of:

• 225/155lb. back squats, 10 reps
• 275/185lb. deadlifts, 10 reps
• 400-meter sprint
• Rest 2 minutes

70 min.
5 power clean + push press@heavy
10 HSPU
15 TTB
20 cal Row
25 ghdsu
30 Kb swing 32/24kg
35 du
40 pull ups

2 rounds

20/27 cal assault
20 burpee box over
20/27 cal row

REST 3min

2min AMRAP
@80% today’s 1RM

Rest 5min

2min AMRAP
@60% today’s 1RM

AMRAP 18 min
Weighted step on The box- 10 reps
Kb swing- 15reps (rx 24/16kg)
Oh walking lunge-20m
Ring row- 10reps

4 Rounds:
Minute 1 – 18/14 Calorie Row
Minute 2 – 15/12 Calorie Row
Minute 3 – 12/9 Calorie Row
Minute 4 – Rest

A: E2M for 20min
3x Power Clean + Power Jerk
*Build up to something heavy
B: 3 Rounds:
500 Meter Row
12 OHS 55/37,5kg
15 T2B