In 12 Minutes:

3 Back Squat

Work up to heaviest triple for the day with good form.

Advanced:
8 sets of 3 at 65% of 1RM EMOM

for time:
50 pull ups
50 box jumps
50 ttb
50 air squats
50 wall ball

Record details of your jump training.

Push Press
5 - 3 - 1

8 Sprints Each

1 Working & 1 holding band

3 rounds for time:

• 400 m run
• 50 DUs

for time:
50 burpees
40 kbs 24/16
30 kb goblet squats 24/16

RX: 7 burpees
Scaled: 5 burpees

20 Min Total
1 min Row
1 min Hollow Rocks

Row is easy, not all out. 60-70% of 500m split

haetaan nopeus takaisin raakatempauksilla riipusta