Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(16)
4/4/1=:35-:25
reverse burpees
mountain climbers
frog jumps
hrpu w/ shoulder tap

Finisher
50 alternating toe touch
1:00 quad stretch

Da 1- 10
A 10 -1
Hspu/ohs 40 kg
Alla fine di ogni round 2 bar mu

Alli2018

4 rounds against time:
12 kb snatches
12 slam balls
24 (12eacg side) russian twists

Three sets of five reps

A/
EMOM 12:
1- 8 Snatch @40/30kg
2- 7 OHS
3- 6 Sqt Snatch

B/
AMRAP 25:
100 Double Unders
60 Alternating DB Snatches 50#
100 Double Unders
50 T2B
100 Double Unders
40 Double DB Squats 50#
100 Double Unders
20 Strict HSPU

25-15-10-5
Floor Press @2x25/20kg DB
banded curl
TC: 15'

"Black Jack"
4 rounds of:
8 Clean @2x24/16kg KB
7 Squat
6 Jerk
and 21 Double KB Lunges
at each drop 5 strict T2B
TC: 25'

EMOM 8

2 x Rinnalleveto 73%

Työntöveto (2 sek stoppi 5cm irti lattiasta)

5x2x85%, 5x3x90%

Etukyykky 5x5x68%

3 x 10+10 Boksille askellus KB/DB
3 x 15 Lisäpaino istumaan nousu

Weighted Chin-up 5x5x85%

AMRAP 14'
6-6 SA DB Thruster @22,5/15kg
30" Wall sit
12 SA Alt. Devil Press @22,5/15kg
30" Front Plank