OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roller
1:00 Child's Pose
5/5 Half Kneeling Weighted Hip Shift*
-Rest as Needed b/t Sets-
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.

AMRAP 15
15 Push Ups
5 Hang Squat Snatch 60/43
400m Run

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

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Bench
4x 8 75%
rest as needed

30m Handstand Walk ( 5m Unbroken )
21/15 Cal Echo
21 Kipping HSPU
21/15 Cal Echo
15 Strict HSPU
21/15 Cal Echo
9 Wall Facing HSPU

TC 10

Rx´d & Scaled

For time:

3 rope climb
20m front rack walking lunge @24/16kg`s
2 rope climb wallball
20m front rack walking lunge
1 rope climb

Skaalauksena pienemmät murkulat lungeen

For time with partner (you go, I go )
In 5 mins x 5 sets
100 Double under
50 Dumbell alt. Hang Snatch @22,5/15kg
25 Box jump
Remaining time max rep : syncro target burpee pull up/ sc : target burpee

Rest 2 mins btw sets

6 min AMRAP
1000 m row
Max. rep Devil`s press (22,5/ 15 kg)

21-18-15-12-9-6-3 reps for time of:

• Sumo deadlift high pulls
• Lateral jumps, over 20-inch/24-inch obstacle

Weights: ♀ 65 lb ♂ 95 lb

A: Jump rope 10x 30 on/30 off
B1: Excentrisk Hspu + kick up 3x5
B2: Pronated grip ring pull ups 3x8
C: Archer push ups 3x7
D: DB powell raise 2x8/arm
E: Push ups 5x11

AMRAP 3 x 5 Rounds

30 Wallball Shots
Max Calorie Row

Rest 1 minute between rounds.

• With only 1 minute of rest between rounds we need to be smart about our break up strategy on the ball. 1-3 Quick sets works great if your breaks are less than 10s. 4-6 quick set work great if your breaks are less than 5s.

• After the first round, we'll have a feel for the number of calories we´ll be shooting for in rounds 2-5. Aim to stay within 5 calories of that initial score each round.