Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(13)
Otm 13
6 burpees
6 thrusters 75/55-challenge-95/65
score=slowest round

Opt(12)
1600m walk/run
4x1 front squat-2-2-2-2 tempo
5x5 hollow rocks
3x4 back squat

Finisher
50 double crunch
1:00 quad stretch

AMRAP6
1-2-3...
Calories row x2
Clean @60

Push press 3 RM, then 3x3 @ 90%

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Rive + työntö maximi

Tempaus Maximi

Q2 For time intervals
In 4 min window x 6, alternate btw A and B.
A) 30/22 cal row
12 pull up

B) 30/22 cal row
20 shoulder tap

Q3 Find max weight in 4 mins for following complex
Clean + front squat + hang clean

Ring mu progression + acessory movements
Bridges

Bench press 3x5 @heavy weight
+
10min amrap
4 DB Man makers
8 box step overs
1 Man maker= 1 push up+Renegade row L+R+1squat clean Thruster

Palloslämmit 5x10

Leuanveto 5 maksimipituista sarjaa (toistot 8-20)

Kylkilankkunostot 5x20/puoli (em.liikkeiden järjestyksellä ei väliä / voit tehdä vuorotellen)

Maastaveto 5x10x60%