8 rounds for max reps of

• 20 seconds of deadlifts, rest 10 seconds
• 20 seconds of handstand push-ups, rest 10 seconds

♀ 155 lb. ♂ 225 lb.

AMRAP 20 minutes of:
15 Cal Row
10 pistols squat
5 Dips

Optional Accessory:
GYMNASTIC CONDITIONING

3x10-20 Plank Hold with KB/DB Drag video

Rest as needed between.

20min amrap:

• 15cal BikeErg
• 12 kahvakuula-maastaveto (N 2x16kg / M 2x24kg)
• 9cal SkiErg
• 6 kahvakuularinnalleveto & työntö (N 2x16kg / M 2x24kg

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

PWR(15)
Bench 5x2 on the 1:00 min

WRK(24)
6/4/:30 work-:30 rest
6rds/4 movements/:30 work/:30 rest
cal row
dumbbell ground to overhead 35/20 or 50/35
sit ups or ghdsu
strict pull up or chest to bar pull up
-score = reps or just move

Finisher
100 flutters
1:00 min butterfly stretch

Rive + etukyykky + työntö (1+1+1) x max

TeMave + tempaus taskuilta + tempaus 5 x (1+1+1)x75%

Työntöveto puolesta reidestä 5x3x103%

Etukyykky 1x6x80%, 1x85%, 1x6x80%, 1x88%, 1x6x80%, 1x90%

Front squat 8,6,4 + bodailua päälle

Supersarjana:
Ghr vatsat lisäpainolla 3x8
Askelkyykkykävely lisäpainoilla 3x16-20m

Kp penkki 3x10-12
Leuat striktinä 3x6-10

Complete as many rounds as possible in 12 minutes of

• 250-m row
• 20 GHD sit-ups

Basic Endurance 60

Ski/bike/row/Run

...huomenna lepo ja maanantaina alkaa kovempi ajelu.

AMRAP 35 min

40m walking lunges

40 push ups

40m overhead carry @DB

40 air squat

40m baby carry @heavy KB

40 kettlebell deadlift

Use heavy kettlebells & dumbbells