31 burpee "Cash in"

Then 3rnd for time
25 alt db snatch
10 db burpee box over
90 DU

31 burpee "cash out"

-Selkä tuettuna

7RFT

13 deadlift @80kg
7 wall balls @30lbs
7 strict pullups
7 pushups

40 sekuntia töitä ja 40 sekunti lepoa
3 kierrosta.

1. BURBEE
2. V-UPS
3. BOX JUMS 4.SWING KB (america)
4. PUSH-UPS
5. SLAMBALL
6. LEUAT
7. KYYKKY

3 x 10/10

Each round for time
E4MOM x 4

10m HSW
80m SB bearhug carry @150lbs
10 kipping deficit HSPU

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

In 5min find your max weight of

Clean and two STOH

WARM UP
2 Rounds

30 jumping jacks
30 squat rotations
30 scorpio

STRENGTH/SKILL
4x15/leg bulgarian split squats. As heavy as possible
after every set 60 sec wall sit

WORKOUT
Emom 12min
1. 10 push ups + 5 burpees
2. 20 jumping lunges with weight

COOL DOWN
5-10min stretching and calm breathing

5 ft
1000m bike @2kph
8 Power clean
6 Front squats
4 Push press
4 Bar facing Burpees
Bar @40kg