50-40-30-20-10

For time:
50-40-30-20-10 Shoulder Taps in plank
50-40-30-20-10 DB/KB/Other object Swings
50-40-30-20-10 Mountain Climbers

Lämpöjä tangolla 15min

Snats 8+8+8+8
Clean 8+8+8+8

AirBike 12min

Vatsoja 3x 10x 3

A)
3 sets
:30 x Handstand Hold
'Tough Set' x Explosive Push-ups
(scale the push-ups so you can get at least 5 reps with some air time)

B)
6 sets with decreasing rest
400m Run
10 Burpees
Rest 2:00 / 1:45 / 1:30 / 1:15 / 1:00

Run strong here!

30 m askelkyykkyä
Juoksu ylämäkeen
12 polvet kyynärpäihin
10 punnerrusta
12 kyykkyä
Juoksu alamäkeen

AMRAP 15:
3 Strict Pull-ups (Db/ kb Rows, Ring Rows)
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks
...
Add (3) Reps Per Round

WARMUP
60-50-40-30-20-10:
Seconds Jumping Jacks
Seconds Sit-ups
Seconds Pausing Air Squats
Seconds Push-up to Down Dog

Amrap 30, tarkoitus mennä silti for quality

15 Ring row
8 push press
20-30 s superman hold

3 pull up
8 push up
2x20 s kylkilankku

10 hang power clean
10 lantionnosto
15 s dippipito renkaissa

8 t2b
10 hauiskääntö
Kyykkypito seinää vasten 20-30 s

10-1
Bench press
Strict pull up / Horizontal row

*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
2 mile run/jog or run/jog max distance for 20:00 minutes

Finisher
1:00 min low plank
1:00 min ham stretch

Jerks

5 x

2 push presses + 2 push jerks + 2 split jerks

*Push presses will determine the weights for this complex. Focus on getting the same hip extension in the jerks - Like you do in the push presses. Rest 2-3 minutes between sets.

Strict mu max reps