Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(30)
WRK 3:00 REST 2:00 x6
:30 alternating db shoulder press
:30 5 yard shuttle runs(back and forth touching down)
:30 renegade row(push up+row+push up+row)
:30 step ups
:30 walk outs
:30 airballs(squat w/medball toss above head)
Complete movements consecutively
rest two minutes after each round

Finisher
50 oblique crunch
1:00 samson

Run 4x 1350m / rest 2:15

Kierros Kuusijärven ympäri

E2MOM, 5 rounds:
Strict pull-ups 3-6

Every 30 sec, 6 rounds:
Quality push-ups 2-4

EMOM 20 min:
1. Ski / Row / Assault
2. Box jumps
3. Hollow rock
4. Rest

5 rounds for time of

• 60 double-unders
• 15 chest-to-bar pull-ups

Burgener warm up

A1. Tempaus alle meno räkistä ilman ponnistusta 3 x 3 (50 - 65 %)
A2. Tempaus heijaus riipusta + raaka tempaus taskulta 4 x 2 + 2 (65 - 75 %)
A3. Raaka tempaus riipusta + tempaus riipusta 5 x 1 + 2 (65 - 75 %)
B. Valakyykky 4 x 6

20 min AMRAP:

Weighted Box Step-up, 35/25 lbs - accumulate as many reps as possible over 20 minutes

@ 2:30 - Run, 200 m, then back to Weighted Box Step-up
@ 5:00 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
@ 7:30 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
@ 10:00 - Run, 200 m, then back to Weighted Box Step-up
@ 12:30 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
@ 15:00 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
@ 17:30 - Run, 200 m, then back to Weighted Box Step-up

Score is Weighted Box Step-up reps

3 rft
400m run
30 sit up
20 pistol squat
10 power snatch 40kg

Porrasjuoksu 12 min AMRAP (nenähengityksellä!)

5 Rounds for Time
9 Toes-to-Bars
22 Alternating Dumbbell Snatches (55/35 lb)
7 Squat Cleans (135/95 lb)