AMRAP 5 Rounds of:
Max Bench Press (bodyweight)
Max Pull-Ups

Rest as needed between rounds.
Time Cap 20 min.

WARM UP:
15 min amrap
• 10m dragon walk
• 5/5/5 wall squats
• 10m cossack walk
• 5/5/5 leg swings
• 10 kangaroo squat

30min For quality

• 10 90&90 switches + hip open
• 5+5 hip extension combo
• 30s squat hold

• 10 banded march
• 5+5 cossack squat + hip flexor
• 5+5 hip flexor + adduction/ abduction

• 5 inchworm+ pigeon
• 10 squat + toe squat
• 2+2 full perfect stretch combo

Chin up 3 x 1

Strict pull up 3 x 1

Istutaan sohvalla ja katsotaan leffoja. Janita sitä tämä tarkoittaa. ( Jonnet on heti miettimässä jotain aivan muuta)

15-12-9 Row Calories
15-12-9 Thrusters
15-12-9 Burpee Over Rower
15-12-9 Wallball

Back Squat

4-4-4-4

Go Every 3:00

EMOM 16
1. 8-12 cal erg
2. 1 round of Cindy *
3. 8-12 cal erg
4. 8-12 DB hang C&J (alt.)

*1 round of Cindy:
5 pull up
10 push up
15 air squat
→ scale reps to 3-6-9 if needed

3 rounds:
12 romanian deadlift
12 front squat
12 reverse lunge
-rest 2-3 min between rounds-

6 rounds:

40 m heavy sled push

Rest 1 min between rounds

R5JC