Buy in 400m run
10 Box step over with plate
15 Shoulder tap
20 Box jump
25 Wall ball
30 Burpee over DB
35 Pull up
40 KB swing
45 Sit up
50 Air squat
Cash out 400m run

AMRAP 8':
Devil press@2x22.5/15kg 1-2-3...
Wall ball@9/6kg 1-2-3...

EMOM 20':
A: Row for cal
B: HSPU
C: DU
D: Rest

Outdoor Sport

Running / Biking / Hiking

Maastaveto 3x2 (50-60-70%)

Pukkiveto 3x3 (75-85-95%)
-noin 10cm ”pukit”

Sivutaivutukset 3x20-30 / puoli

Reverse Hyper 3x20-30
-kevyt/palauttava

For time:
- 20 Burpees

Then:
8 rounds of:
- 8 deadlifts
- Row, 250m

Then:
- 30 cleans

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(16)
200m on the 2:00 x8
complete 5 push ups after each run
record slowest round if you wish, or just WRK

Finisher
60 double crunch
:30 sec calf stretch per side
:30 sec s/a parallel stretch per

For time:

• 800-m row 
- 66 kettlebell jerks

• 132-ft. handstand walk

Women two 12-kg KBs
Men two 16-kg KBs

Amrap 30 with partner igyg
Buy in 400m run/row

100 clean&jerk 30/42,5kg
100 bar over burbee
100 deadlift 70/100kg
100 situp

Power clean 5-4-3-2 reps

Tabata
Russian Twist
Tabata
Push Ups
Tabata
Sit Ups
Tabata
Dip

Lepää 1 minuutti Tabatojen välissä. Russian Twistin voi tehdä ilman lisäkuormaa, kyynärpäät koskettavat lattiaan. Punnerrukset mielellään polvet ilmassa. Dipit penkkiä/tuolia vasten.