For time

100 pull up
200 push up
300 squat

If possible use weight vest.

5x6 back squat
~75% from 1rpm

Bench press
4x7 @ 55

Every 5 min x 8 sets:
15/12 cal row or ski
10 burpees
10 sit ups
10 ring rows
20 walking lunges

Every 10' for 4 rounds
500m row
15 hspu
10 power snatch 45kg

Every 5:00 x 4 rounds

200m Swim

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

1 AMRAP 8
10m DB Overhead walking lunge 22,5/15kg
10 T2B
10 box over burbee 60/40cm

Rest 4min

2 AMRAP 8
10 DB snatches 22,5/15kg
10m handstand walk
10 pull ups

Rest 4min

3 AMRAP 8
15 thruster 50/35kg
20 bar over burbee
AMRAP bar muscle up

Rest 4min

4 AMRAP 8
10 hang power clean 60/50kg
30 cal bike erg
AMRAP HSPU

Amraps 1-2 count all reps. Amraps 3-4 count only Muscle ups and HSPU.

Rolling DB Triceps Extensions: 3 x 10-12. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi