3.5 miles

15 Minute AMRAP

9 TTB/Pullups
15 KB Swings
100M Run

Chris
9 lunge steps
15 flutter kicks
100 m run

deload week 3x5 @ 60%/65%/70%

10min EMOM 1 x C&J.

Total 100min:
MM-kyykkyhaaste 250 kyykkyä - Done!
WOD 60min:
WU: 8min EMOM - 5 back squat, 3 push press 10kg
Mobility
Strength: ring dips 3x10 neg.
WOD, 3 rounds for time: 10.44
5 push jerk
10 push-ups (skaalattu HSPU)
20 back squat
27,5kg

1000m row, mobility

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

4 x 6 minute partner suffering stations

P1 burpees x 7
P2 wall sit

P1 box jumps x 10
P2 push presses

P1 slam all x 12
P2 flutter kicks

P1 bear crawls x 2
P2 farmers carry hold

15 Minute AMRAP

9 TTB/Pullups
15 KB Swings
100M Run

Damper Setting: 7

There you go Casey...now, go beat it. ;)

Complete as many rounds as possible in 20 minutes of:

• Row 20 calories
• 10 burpees, jumping over the barbell
• 185-lb. thrusters, 5 reps