Every 90 s for 5 rounds (alternate A+B):

A. 3 HSPU Deficit / Strict / Kipping / Box / Pike (1"s Hold at top position)
B. 12-15 Cal Row

Push press, build up to heavy 5RM
+
2x8 reps @85-90% of 5RM

30 min amrap
* 30 burpee
* 30 tuplanaruhyppy
* 30 mave 30kg
* 30 push up
* 30 box jump
* 30 hang power clean 30kg
* 30 air squat
* 30 kb swing
* 30 shoulder to overhead 30 kg
* 30 sit up
* 30 kacl row
* 30 wall ball
Parin kanssa. Toistot saa jakaa haluamallaan tavalla

5 x 3 min 2KB'S MAN MAKER'S

• Punnerrus
• Renegade row
• Heilautus
• High pull
• Rive
• Työntö / VP
• Kyykky

2min huili kierrosten välissä

3-minute Echo Bike + 3-minute Row
+
5/way Scapular rolls
10 Handstand shoulder taps
5 Ring row transitions
+
2 rounds @ increasing pace
1 Ring muscle-up
4 Strict handstand push-ups
6 Air squats
1 Shuttle run
1 Rope climb
1 Handstand walk
4 DB hang power clean and jerks
4 DB walking lunge
6 Hand release push-ups
60-second Air bike between rounds

E3MOM x5:
7-15 T2B / K2E / toes-to-rack
14-30 s.a. kb suitcase dl
20-40 DU / 40-60 SU

Työaikatavoite: ~1,5min / kierros, TC 2min / kierros.

Find your 10 rep max

Run & Jog

10 Minutes Warmup
...into
3 Minutes Fast Run ( HR 4-5 )
4 Minutes Easy Pace HR ( 2-3 )
Repeat 7 times.

EMOM 4 min
-5 kipping pull-up

For Quality:
12 Goblet squat
8/8 Walking Lunge
3 Wall walk

+finnish with Dragon flag training