AMRAP 5
10 Box Jumps L/M
12/8 cal Row
REST 5
AMRAP 5
10 Air Squats
20 Double Unders
REST 5
AMRAP 5
10 KB Swings 32/24 kg
5 Burpees

21-18-15-12-9-6-3
SDHP (35)
PP (35)
9:25

A: Every 90 sec for 9min
1: WPU x5/Toe assisted pull ups 3x8-10
2: RDL x6-8 @3110

B: 90sec on/90sec off
15rkb swing 32/24kg
Amrap row for cal

Gymnastic Practice
10 Minutes of Handstand Walking Practice

For time:
Run 400m
40 burpees
Run 400m
30 burpees
Run 400m
20 burpees
Run 400m
10 burpees

Scaled option
Run 200m
20 burpees
Run 200m
15 burpees
Run 200m
10 burpees
Run 200m
5 burpees

5 kierrosta

5 etunojapunnerrusta
7 burpeeta
9 täydellistä ilmakyykkyä

Strickt T2B 3x10-12 reps

AMRAP 8
350/300m row
12 ttb
8 deadlift 100/70kg

rest 5 min

AMRAP 8
1 SD run
12 pull ups
8 power clean 70/50kg

rest 5 min
50 du
12 c2b
8 squat clean 70/50kg

15MIN EMOM
8-10 Shoulder taps
8-10 box butterfly
30sec L-sit hold
8-10 Ring row
6-8 strict T2B

Rive+työntö
1+1@70% x 3
1+1@75% x 2
1+1@80% x 1
1+1@75% x 2
1+1@80% x 1
1+1@82% x 1
1+1@80% x 1
1+1@83% x 1
1+1@86% x 1

Etukyykky
4x3@70-80%

Reverse hyper

5x15