125 min

1.MU
- 10x1

2.Metcon
A1. 7-minute AMRAP
15 – 12 – 9
CTB
Wall ball
THEN
Bike for calories in the remaining time
Reps: 22 cal

Rest 3-minutes

A2. 7-minute AMRAP
15 – 12 – 9
Pull up
Power clean and jerk @ 42.5/30kg (95/65lbs)
THEN
Bike for calories in the remaining time
Reps: 7 cal

Rest 3-minutes

A3. 7-minute AMRAP
15 – 12 – 9
Overhead squat @ 42.5/30kg (95/65lbs)
Toes to bar
THEN
Bike for calories in the remaining time
Reps: 10 cal

Rest 3-minutes

A4. 7-minute AMRAP
15 – 12 – 9
BBJO
Wall ball
THEN
Bike for calories in the remaining time
Reps: 2 cal

Eilinen/lepo/lenkki

• Tripod handstand practice
• 3x5: 3s negative box handstand push up

For Time:
100 T2B
- Every break complete 30m Farmers Carry 2x20/15kg DB

10-8-6-4-2 back squats

Rest 2min between sets

4 rounds of

8 deficite push up
(use weight if you can)
8 snap to hollow on a roller
8 DBL DB chest supporter row

@AHAFA
rest 90s b/w

I-Go-You-Go

2 CLEAN
4 THRUSTER
8 SPLIT JUMPS

30s on, 10s off, 3 Rounds
7 exercises, 16 mins

Squat
Romanian Deadlift
Calf Raises
Wall sit
Glute Bridge hold
Skater Hops
Donkey Kicks (each side)

EMOM 10
4 1 leg toes to bar
+
2 strict c2b

EMOM 24min
1) 15cal Row
2) 5+5 DB Hang Power Clean & Jerk
3) Rest