5*3
5*2
5*1
5*3

Warm up(10)
3rds
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(20)
WRK 3:00 REST 1:00 X5
18 mountain climbers
6 ring row/upright row/pull ups
18 dumbbell hop overs
6 dumbbell ground to overhead single or double

Finisher
50 crunches
1:00 hamstring stretch

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

GRT(25)
run, walk, jog for 20-30 mins

Finisher
50 alt toe touch
1:00 quad stretch

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(18)
WRK 2:00 REST 1:00 x6
24 jump rope
4 burpees
4 kettlebell swings
4 renegade row

Finisher
50 alt toe touch
1:00 quad stretch

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

GRT(25)
5 giant sets
10 push ups
10 hammer curls
10 bent over row
10 overhead tricep extension
10 sit ups
Complete all exercises back to back
rest as needed between sets

Finisher
1:00 plank
1:00 chest opener

Behind the neck snatch grip press 4x6

AHAP

1 RM työntö saksaamalla

AMRAP 35'
100 Alt DB Hang Clean-and-Jerks 2x22,5/15kg // Partner Hang Hold
100 Box Jump // Partner Plank Hold
100 Burpee Box jump over // Wall Sit
100m Single-Arm Overhead Lunges 2x22,5/15kg, each! (200m all together)
AMRAP Wall Ball @9/6kg

1 RM clean

• 2min. Row/Bike

• 1 rnd:
  5+5 Scale w/ stretch
  5+5 Spider lunge
  5+5 Up&down dog

• 1min.: Row/Bike

• 2 rds:
  6 Deadlift
  6 Muscle snatch/clean
  6 Press
  6 OHS

• Mobility...

• 2 rds:
  4-6 Squat snatch
  4-6 Clean & jerk
  4-6 Hang Squat clean