20 kierrosta
E90s välein:
3-10 punnerrusta
10-15 ilmakyykkyä
Loppuaika jotain laitetta

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

2min intervals for 30min, alt. btw:
2min @50-55RPM
2min @40-45RPM, legs only

Score: calories

For Time
N 400m / M 500m Row
10 Goblet squat (w/ dumbbell)
20 Dumbbell snatch (alternating)
30 Wall-ball
2 Rope climb (3.6m)
30 Wall-ball
20 Dumbbell snatch
10 Goblet squat
N 400m / M 500m Row
Time cap: 14 min

Rope climb
40-49: 1 Seated start + 1 Legless Rope climb
50-59: 1 Legless + 1 Rope climb
60+:
2 Rope climb
Goblet squat + DB snatch
40-59: N 15kg / M 22.5kg Dumbbell
60+:
N 10kg / M 15kg Dumbbell
Wall-ball
40-59: N 6g + 275cm / M 9kg + 305cm
60+;
N 3kg + 275cm / M 6kg + 305cm

A: jumprope 30 on/30 off x10
Straight into…
B: 10min emom
Odd: 30 rkb swing
Even: rest
Straight into…
C: E3M for 9min:
Elevated SL Calf raises x15/ben
Wall sit x30sec

3 rounds of:
10 MB slams
10 Hollow rocks
10 MB over shoulders
10 Arch rocks
Rest

3 rounds
1 min row
10 sit ups
5 push ups

---

30 Min AMRAP

50 TTB
15 Burpees to Target
25 DBL DB Box Step Overs
15 Burpees to Target
@22.5/15kg
@60/50cm

For Time

21-15-9
DBL KB Squat Clean
Ring Dip
2x @24/16

5 sets:
1+1 Snatch @70%
- Rest 10sec btw reps, 2min btw sets

5-4-4