2 Rounds
:90 sec work, 1 min. rest in between each station

-Row for cals
-Pendulum push ups
-stationary alt. Lunges with weight plate overhead 45/25
-Burpee pull ups
-Wall Ball 30/20 (use slam ball as needed)
-single arm Overhead DB squats 55/35

***score is total reps accumulated over 2 rounds

4 sets, rest as needed:

15-25 GHD Sit-Up
10-20 Parallette Push-Up

---

10-15min metcon of your choice

Ohje: tee 10-15min sykettä nostava harjoitus valintasi ja päivän kunnon mukaan.

1x3@50%
1x3@60%
1x3@70%
1x2@80%
1x2@85%
1x2@90%
3x1@80, 30s palautuksella.

Vauhtipunnerrus 3 x 12/ 3 x 8

Death by burpee box overs

Five sets of threes, Overhead squat

Hatch squat week 10 day 2

4x15-20, ilman kippiä.

2x1+1@50%
2x1+1@60%
2x1+1@65%
2x1+1@70%

maasta+riipusta polven alta

1x1+2@50%
1x1+2@60%
1x1+2@70%
1x1+2@80%
1x1+2@85%
1x1+2@90%