15 min amrap

• 10 Snatches 40kg
• 10m Handstand walk
• 10 Burbees
• 10m Handstand walk

Score is total reps - each 5m handstand walk is 1 rep

Back squat
3 x 8
1 x 5
2 x 2
1 x 1

AMRAP 12:
100m Skillmill Run
1 Bear Complex @60/42kg

Bear Complex:
Power Clean + Front Squat + Push Press + Back Squat + Push Press

RNC matolla. Tunti sopii kaikille.

6 Rounds For Time:
25/20cal Row
15 STOH 43/30kg
60 DU

TC 25min

• Try to stay unbroken on the barbell
• Go moderate on the rower and try to use it as active recovery.

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Resisted Nasal Breathing: 15 Breaths.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Barbell Rows: 50 Reps with an empty barbell
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Maastaveto 6 x 2 x 80%

Yläreideltä tempaus kyykkyyn, pukit

6 x 2 x 50-70%

EMOM 10

a) 5 x Boksi hyppy
b) 30 Russian Twist

For time:
100 bar over burpee

Start every minute making 4 pull ups or 4 ring rows

Time cap 20 minute