Front Rack Carry: 5 Minutes of Max 20m trips
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

5 Rounds for Time
10 Push Presses @40/30kg
10 Power Curls @40/30kg
10 Bent-Over Rows @40/30kg
10 Floor Presses @40/30kg
10 cal row/bike

TC:18'

Snatch pull + Snatch High pull x 8, Every 1:30

80-110%

Bulgarian split squat 5x6-10 / puoli

Suorinjaloin maastaveto käsipainoilla 4x12-20

Tasapainolankut 3-5 sarjaa

Quad blast 1-3 sarjaa

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