3 rounds:
5 false grip bar pull-ups to chest
5 deep bar dip
rest 5 min

5-10min Row/Airbike/Bike
Then 2-3 rounds
10m Inchworm Walk
10m Lateral Lunge video
10 Kipping Swing

---

2 rounds:
3-5 Banded MU Transitions video
5-10 Down Dog to Cobra video

Amrap 15
15 double kettlebell push press 20 kg
15 pistol squat
15 v up
15 kettlebell lateral burpees

20 min amrap

• 15 Wallballs
• 10 Ring rows

AMRAP 20 min

1. 10 push-ups
2. 10 db snatch (50#/35#)

Scale weights so that you can do the snatches unbroken

20 min amrap

30 Du
6+6 pistol squats
9 DB burpee box step over @2x 15kg

Alkuverryttely

EMOM 24min
1) deadlift 6x
2) thruster 8+8 with DB
3) situps with KB / planking
4) rest

Lopuksi juoksulenkki

5min Row/Airbike/Bike nose breathing only

Thoracic Flow video

12 min amrap

2/4/6/8/10/12/14.....

• One handed Thrusters w. kettlebell
• Burpees

(split Thrusters 50/50 between Hands each round)

145 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
Every 90 s. for 4 rounds each:
A. Tough set of Toes to bar + 5-10 Fast V-ups
- 8 + 8
B. Strict pull ups
- 6 6 6 6

3.Metcon
Every 3 minutes for 6 rounds:
15 Cal row
5 squat cleans @ 45 kg
Times: 1.49, 1.47, 1.44, 1.44, 1.45, 1.34
HR 158/182

4.Strength accessory
3 sets:
10+10 DB press - 25 lbs
15 bicep curls - 15 kg
10 side lateral raise - 10 lbs