HSPU MIDLINE
5 Rounds:
In a 60 second window, complete 12 GHD Sit-Ups
Any time remaining, max kipping handstand pushups.
Rest 30 seconds between rounds.

Rest 10 min after snatch, then

On the 4:00 x 5 Rounds:
350/300 Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

70/52,5kg

Result is slowest round.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds
20 plyo
20 high knees

Metcon(30)
2 mile run, 30 minute walk or
3rds
10 hrpu
20 v-ups
30 mountain climbers-2ct

Post times or comment on what activity you did today besides eat and drink.

Finisher
stretch and roll
50 knee tap crunch

20 min AMRAP

One round of Mary
5 HSPU
10 pistol squat
15 pull ups
250 m row

Rest 5-10 min then

For quality 3-5 rounds
5 heavy d-ball 70/40 kg
15-25 GHD-sit ups
10 walking lunges w/db's front rack
5-10 c2b

AMRAP 7
21 GTOH 45kg
15 cal row
9 box jumps 30"
rest 3 min
21 box jumps 30"
15 cal row
9 GTOH 70kg

Raakarive+raakatyöntö+sax työntö+ rive

max.

2x Puolesta reidestä tempaus veto + lattiasta tempaus kyykkyyn

7x2+1@70-85%

5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (185/135)
12/9 Calorie Assault Bike/Row