1 Mile
50 Pullups
100 Pushups
150 Squats
1 Mile

For Time

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Metcon (time)

21-15-9 reps for time of:
Burpee squat jumps

V-ups

WARM-UP:
3 rounds
5 Inch worm
12 dead bug
10 burpees
5/5 squat hold rotation

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Peruskunto lenkki 45 min.

"Home Nate"

AMRAP 20

2 Strict Pull Ups
4 Strict HSPU
8 Backpack Swings

45s. Row / Squat + twist
45s. Row / Up&down dog
45s. Row / Reverse Lunge + stretch

2 rds:
6 Snatch grip deadlift
6 Muscle snatch
6 OHS
6 Burpees

Mobility...

Back squat:
8x ~40%
6x ~50%
4x ~60%
2x ~70%

OTM 10 min
3-Postion Snatch, high hang, hang, floor x 2

1) Russian swing
2) Row (cal)
3) Weighted sit ups
4) Strict pull up
5) K2E
6) Devils press

Work 30-45 sec, rest 15-30 sec.

Thrusteri x 3-5. Keskiraskas paino.

For time
800m run
40 Hang power clean 75/55
40 ring dips (sub banded dips or box dips)
40 Hang power cleans 75/55

• sub 1000m row or 35/50 cal bike

Mobility