2 sets 25

4 Rounds for Time
40 Air Squats
30 Hand-release Push-ups
20 Burpees
400 meter run

5 rounds
10 backsquats
20cal bike standing

5 rounds

8 douple dumppel frontsquats
12 sumosquats
20 air squats

100 thruster w/db
90 sit-up
80 walking lunges w/db
70 burpee
60 push up
50 thruster w/db
40 sit-up
30 walking lunges w/db
20 burpee
10 push up

3 rft
800 metri run
25 kettlebell swing 24 kg
15 deadlift 80kg
5 ring mu

Eilinen/lepo

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(20)
Weather permitting
Run 20:00 minutes for distance or rest day

Finisher
50 knee tap crunch
1:00 quad stretch

AM: 155 min
Warm up for 15 min

1.Strength
A. Push press 3 RM
- 55 kg

B. Weighted Chest to bar 1 RM
- 25 kg

2.Metcon
5 x 4 min on/1 min off:
20 cal Bike
20 Wall ball
15 Toes to bar
Total reps: 5 rounds + 20 cal bike + 3 wall ball

3.Strength accessory
A. 4 sets:
10 Supinated Bent over row - 45 45 50 50 kg
10 DB Bench - 30 30 35 35 lbs

B. 3 sets:
10 sa. DB push press - 35 lbs
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

C. Tabata v-ups/tuck ups

PM: 40 min
Aerobic work
1 min walk/1 min run
5.95 km
HR 126/159
6.48 min/km

A: 8x3 clapping push ups
B: SA Kb Shoulder press 5x2/arm
C1: SA Kb row 3xMax
C2: pushups 3xMax
D1: SA DB Shoulder flys 2x12
D2: banded triceps push down 2xMax

For time
21 15 9
Thrusters 50kg
Ctb