4min amrap
Burpees
1min rest
In 4min Build up 1rm ohs from rack
1min rest
4min amrap
Row for cal
1min rest
4min amrap
Pull ups
Score is reps + ohs weight

Pidä täys lepi. Syö suklaata ja nauti elämästä!

For time with weighted vest:
75 burpee to target
150 air squat
225 DU
130 shuttle run

Box Squat
8 x 3 @moderate weight every 60s.
- Wide Stance, about parallel depth
- No more than 70% of your latest 1RM
- These are SPEED reps.
- Little heavier than last week

1 wall climb
2 power snatch
3 HSPU
4 wall ball shots
5 t2b
6 burpee
7 "perhonen"
8 power clean
9 push-ups
10 KBS
11 air squat
12 cal row

On the minute for 8min
1. 5 strict chest to bar pullups
2. 5 strict toes to bar
On the minute for 8min
1. 10 grasshoppers
2. 15 back extension

3 Rounds
1k/850m Row (your 5k pace)
100 double unders

Deadlift pyramid
Deadlift 5, 4, 3, 4 and 5

Snatch balance + Overhead squat, two reps and four sets.

Thumbs Up Shoulder Fly: 3 x 8-12. Rest 60s
+
- World's Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)