10 wall balls @ 20lbs
15 cal ass bike
20 wall balls @ 20lbs
15 cal ass bike
30 wall balls @ 20lbs
15 cal ass bike
40 wall balls @ 20lbs
15 cal ass bike
50 wall balls @ 20lbs
15 cal ass bike

4rft

15 ring rows on box
10 box jump overs
5 power cleans @100kg
1 rope climb

14 min AMRAP

Deadlift- 3reps
Push up- 9reps
Jumping Air Squats- 12reps

Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Intervals
c/o Alchemy 365
A10:

2 Rounds –

30 seconds:
Single Arm Plank (right)

30 seconds:
Single Arm Plank (left)

3 minutes:
11 Single Arm Push Press (right)
11 Single Arm Push Press (left)
22 Butterfly Sit-Ups

30 seconds:
Plank Hold

30 seconds:
Rest

A single arm plank is done from a high plank by then lifting one arm parallel to the floor, bicep next to the ear. Aim to keep shoulders and hips square to the floor.

Finisher
50 deadbugs
1:00 samson stretch

GO ALL OUT - Rest as needed between sets

6 sets

• 20 second sprint on the assault bike

Your score is the total amount of calories you accumulate

Valakyykky

3 x 3

For time

21 - 15 - 9

Hang power snatch
Box jump

Cash out
200 DU

MOBILITY 15 MIN (Lower Body)
.
EMOM 36:

40s ON / 20s OFF
Run
Box Step Over
Ring Row
Row
Plank Sandbag side drag
Superman rocks hold

Lepo / eilinen

3 Giant Sets:

30sec Hollow Hold
50 DU's
15m HSW
Rest 2min.