Accumulate 3min of Hanging

Every time you break a set→5 Kangaroo Squat + 5 Down Dog to Cobra

Hypyt 5x5

Maastaveto 3x85%, 5x80%, 8x75%

Bulgarian split squat 5x8 / puoli

Sivutaivutukset 2x20-30 / puoli

AMRAP in 13 minutes

13 Wall Ball Shots @9/6kg
13 Dumbbell Split Snatches @22,5/15kg
13 cal Row

Overhead squat 5x3

Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
3 bench press on the minute for 8 minutes

WRK(15)
WRK 1:00 Rest :30 x10
30 jump rope
10 dumbbell ground to overhead 45/35 or 35/25
4 burpees

Opt(12)
Run 3:00 walk 1:30 x 4

Finisher
60 double crunch
1:00 bf stretch

On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Total Reps):
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean. These 9 reps are designed to be completed unbroken each round, no rest between sets.

Soututekniikka /

Parin kanssa vuorotellen

4 x 200 m row (molemmat soutaa neljä kertaa).

E2M for 16min Kipping/MU practice, alternate exercise
1:Beginner: jumping straight arm pull down x5-10

Intermediate: feet elevated belly button 2 bar x3-5

Advanced: hip 2 bar x3-5

2: 10 partner back extensions + 10sec isometric top hold
+
20min emom
Odd row 200/150m
Even 1 round Cindy= 5 pull ups, 10 push ups, 15 squats
If you have 20+ rounds on Cindy try to add 1 pull up, 2 push ups 3 squats each round.

Max calories in 20 minutes

Every 2 minutes for 40 minutes (4 sets):
Station 1: row for meters
Station 2: walking lunges for meters
Station 3: rest
Station 4: bike for calories
Station 5: 30 s hollow hold + 30 s wall sit