*time cap 30min
1@working up to maximum of the day, rest btw sets 2min

AMRAP6:
20-40 DU / 30s DU training / 30-60 SU
2-4 wall walk / 3-6 feet on box wall walk
- rest 15-30s between rounds

For time 1000 single-unders

TBA

Facepulls 3x20

High Pulls / Kohautusvedot 5x5x50% (noin)
-% maastavedon maksimista

Vatsarutistukset 3x20

Pystypunnerrus käsipainoilla 3x20-30 (10-15 / käsi)
-vuorotahtiin

Open Workout 24.2

As many rounds and reps as possible in 20 minutes of

• 300-meter row
• 10 deadlifts

• 50 double-unders

• ♀ 125 lb

• ♂ 185 lb

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Cat/Cow
10
Bird dogs
10

A.1) Sots press
3×10

B.1) Front squat + Jerk
3×3+3 @70% of jerk

C.1) Split jerk
10×1 @70-80%

D.) Front squat
1.) Building weight to a heavy set of 3
2.) 3×3 @90% of 3rm

E.) 3x
Db z-press ×10
Push up w/5.sec eccentric ×5

Weighted pull-up ladder 1, 2, 3, 4, 5 reps

2-4rounds:

20-30s hollow hold
30-45s side planks

1:00 minute Machine of Choice (Easy pace)
:30 Second Wall Sit Hold into :30 Second Glute Bridge Hold
5/5 World’s Greatest Stretch
10 Med-Ball Front Squats + 10 Med-Ball Push Presses, Light Load
5 Barbell Kang Squats @ 45/35lb / 20/15kg

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Remember, to always complete your back squat sets each day before starting your front squats.
Rest as needed between the sets

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Back Squat
1*10 60%
1*8 70%
1*8 75%
1*8 80%
Front Squat
1*5 60%
1*5 65%
1*5 70%
1*5 70%