• 3 X 3 Min Running Clock of:
GHD Sit Ups 25 reps
Handstand Walk max m in time remain
1:00 rest each Running Clock

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(14)
Amrap 14
7 bar facing burpees
7-20m shuttles
7 front squats 95/65-challenge-115-85

Opt(12)
800m run
4x2 bench/strict
4x1 deadlift
gym goat

Finisher
50 v-ups
1:00 min bf stretch

Hip Flow 2.0 video

"Jerk Balance" 4x3

Rive + työntö 2x(1+1)x70%, 2 x (1+1)x3x75%

Työntöveto 3x3x85%

Stopilla takakyykky 3x3x85%

Accessory:

Käsipaino soutu 3 x 12+12
Deadbugs 3 x 20

4 Rounds for Time
3 Devil Presses @2x22,5/15kg
22 Alternating Dumbbell Lunges @1x22,5/15kg
19 Air Squats

TC: 14'

Floor press 4x10

For time
21 - 15 - 9
Deadlift (42,5/ 30 kg)
Overhead squat (42,5/ 30 kg)

Time cap 15 minute

For time

• 21 cal row
• 21 t2b
• 42 wallballs 9kg
• 7 ring muscle-ups
• 7 clean and jerks 60kg
• 14 bar facing burbees
• 3 ropeclimbs
• 15 cal row
• 15 t2b
• 30 wallballs 9kg
• 5 ring muscle-ups
• 5 clean and jerks 60kg
• 10 bar facing burbees
• 2 ropeclimbs
• 9 cal row
• 9 t2b
• 18 wallballs 9kg
• 3 ring muscle-ups
• 3 clean and jerks 60kg
• 6 bar facing burbees
• 1 ropeclimb

Lantio

On the Minute x 20

Odd: 40 Seconds Max Strict Press 30/20

Even: 40 Seconds Max Wallballs