10 cal SkiErg
8 db snatches
8 box jumps

R5JC

Plate Egyptian Shoulder Rotation
3 x 8 each. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Amrap 6 min

8 push press / 15 kg BB
40 single jumps

5 Rounds For Time
100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (2x35/25 lb)
50/40/30/20/10 cal Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight)

5 rounds for time
50/40/30/20/10 Single under
75/60/45/30/15 DB ground to overhead (2x 17,5 / 12,5 kg)
50/40/30/20/10 Assault bike
30/24/18/12/6 Russian twist (10 / 7,5 kg)
20/16/12/8/4 Deadlift (bodyweight)

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
4x 3 within 15% of your best for the day

B,
Teams of 2 - 10 rounds, each round for time, of:
5 Thrusters, 52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.

Complete in teams of 2. You go-I go fashion; 10 rounds each.

C,
Complete as many rounds as possible in 6 mins of:
20 Plank Shoulder Taps
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
10 Scap Pull-ups

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

40m back carry
2 front squats
3 deadlifts
2 front squats
40m back carry

⭐️🌿⭐️🍀⭐️🌱⭐️