15 min time to do 3-reps sets as many you can do.
Add weight every sets, but keep good technique.

15 min as many 6-rep sets you can do.
Start xx kg and add 5-10 kg every set.

Push press 4x1/ rest as needed
Go heavy!

Glute Hip Thrust - BW 3 x 12-15. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Amrap 18
10 lateral burpees over dumbell
10 dumbell box step up 60cm
10-20-30-40......
Single dumbell hang clean and jerk 24kg

5 rounds for time
15 ctb
12 cal bike erg
9 thrusters 52.5kg

For time
4 km bike erg
Directly to
10 rounds of "the chief"

3 rounds for time
5 ring mu
10 bar facing burpees
15 deadlift 102,5
20 wallball da 12kg target 2.5m

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20min AMRAP

400m Run
100 Double unders

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WARM-UP:

EMOM12

1: Rope jump
2: 20m Samson stretch walk
3: 100m Run
4: 20m Duck walk + 20m Bear crawl

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Voimaa