25 Cal AB
5 Sandbag Squats @90kg
20 Cal AB
5 Sandbag Squats
15 Cal AB
5 Sandbag Squats
10 Cal AB
5 Sandbag Squats
5 Cal AB
5 Sandbag Squats

Warmup
400m run
10x crab walk
10x monster walk
10x KB behind back hip hinge
10x clam shell
10x single leg hip bridge
10x banded pull aparts
10x banded 2-count high/low face pull

Conditioning: Power Day
3 RFT
-10x Thor hammer strikes per side
-10x tire flips
-10x transverse hammer strikes
-10x OH medball toss
-10x transverse sandbag toss
-10x KB swings 53#
-10x hammer swings each direction
Score: 21:20

Finisher
-5:00 heavy bag tabata

Core
3 rounds
-15x sit-ups
-15x rev hypers
-20x push-ups
-15x back extensions
-10x transverse banded twist per side

Recovery
-2:00 t-spine foam roller
-10x thoracic extensions
-:30 each side glute foam roller
-:30 each side pigeon pose

Tempausta 6x2 ja 6x1

AMRAP 18, Teams of Two. YGIG
Bike Erg 30 Cal. / Echo Bike 21 Cal.
15 Wallball Shots 9/6kg (20/14p)
15/12 Cal Row.
Full round then switch.

Clean pull + Hang Squat Clean (Under knee) + Front Squat + Jerk
Working 15 minutes. Start light weight, climbing heavy 85-90% Jerk 1Rm

A,
Pause Front squat
5x3 reps
- 3 sec pause at botttom position
- find the heaviest triple and do 4 more sets with the same weight

B,
Olympic Squat 1x15, using heaviest weight for the set
Weighted GHD hip extension 10-10-10,

Olympic Squats:
Narrow stance as deep as possible; be sure
to control the movement all the way up and down.

C,
2 rounds for time of:
30 Kettlebell Swings@32/24kg
30 Burpees Over Kettlebell
Goblet Lunge + Lunge + Squat x 30m
30 Toes-to-bars
30 L Arm Kettlebell Push Press
30 R Arm Kettlebell Push Press

Goal: sub 25 mins

4x 3 Anderson squats

Part A:
4 Sets:
2-4 Stones To Platform
20m Farmers Carry

AMRAP 12
3-6-9- etc..
Burpee Box Jump Over
C2B

6 Sets
5 Bench Presses *Building
5 Weighted Pull Ups *Building