10 x Rengasleuka
10 x työntö tangolla

5x5 70kg

2/19/20
Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

GRT(20)
4:00 on 1:00 off x4
2 farmers carry
4 turkish get ups
6 shuttle drops
(choose load)

Finisher
60 crunches
1:00 chest opener

12-10-8-6-6-6 reps

Go every 3:00

4 Rounds for reps

Row 400m
Max Reps Push Ups ( Unbroken )

AM: 30 min
4 min run/1 min walk PK1-PK2
4.5 km, 6.41 min/km
HR 133/152

PM: 130 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1
- MU 11x2
- MU x 28

2.WL
A. Lifting warm up: Dip snatch
3x5 @ light weight
- 15 25 25

B. Snatch from ground
5x2 @ 45-47.5 kg

3.Strength accessory
3 sets:
15 DB Lateral raises - 10 lbs
20 Banded tricep extensions

12 min AMRAP
Buy in:
100 Kettlebell swing (24 kg/ 16 kg)

Rest of time AMRAP

9 deadlift (75 kg/ 45 kg)
3 wall climb

2 mins ON 1 min OFF x 10 total sets
Alternate A&B
A:
9 cal row
6 burpee over the rower
3/3 Kb snatch @24/16kg

B:
9 Jumping squat
6 devil press@2x15/10kg
30 Double under

GOAL : 2+ rounds in each amrap

3x
20-30sec chin over Bar hold/ring row yläasennossa pito
20-30sec push up bottom hold
40-60sec push up top hold
15-30sec L-sit between boxes

4 RFQ YGIG
100m DB Farmer carry 2x25kg
8 double DB Power clean 2x25kg
12 close grip ring rows