Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

RECVR(45)
walk, run, bike, jog, do something active pre or post 🦃.

Finisher
50 round the world
1:00 butter fly stretch

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(24)
On the 3:00 x8 rounds
3 devils press(choose dumbbell weight)
27 heavy jump rope/jump rope
100m run

Finisher
50 russian twist
1:00 quad stretch

3 rm one in the bag

8 backsquats. 60kg
10 T2E
10 boxjumps
10 verticsl row
10 GHD
50 DU

3x
12 back squat
12 stepping lunges+leg raise

3x
10 bicep curl
10 tricep press

Hang squat snatch 5-5-5-5-5 reps

10 rounds for time of

• 30 seconds of L-sit, unbroken
• 10 box jumps

♀ 30-in. box ♂ 36-in. box

Share your at-home modifications and times in comments.

Power clean 3-3-3-2-2-1

3 70-75%
2 80-85%
1 90-95%

Metcon
5 x 3 min töitä / 1 min lepoa
9 Thruster tangolla 42,5/30kg
9 Burpee yli tangon
9 Leuanvetoa
Max kalorit soutulaitteella kunnes kellossa 3min

A: back squat amrap@75%
B: 10min emom strict Hspu
C1: leg extensions 3set
C2: Kb push ups 3xMax rpe 7-8