(alkulämpät: karhu x2, ankka x2, rapu x2)

Maastaveto 2x6x70%

Pystypunnerrus 3x10

Suorinjaloin mave 3x10

Goblet-kyykky 3x10-15

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(16)
On the 2:00 x8
10 s/a overhead walking db/kb lunge
switch arms each round
15 sit ups
20 dumbbell hopovers
record slowest round

Finisher
100 temp tantrum
1:00 min samson

“Kelly”

4oom Run

30 Box Jumps 24/20

30 Wallballs 20/14

5 rounds

Last time I used an 10# WB, went to 14# this time and shaved 1:11 off my time! I broke the box jumps into 15's and the wall balls into 6's. I had to do 10 or so extra wall balls to get them over the blue line. Remember next time to slow them down and make each one count!

Warm up(8)
3rds
10 push ups
10 alt leg raise
10 double leg tucks

Mobility(4)
1:00 min child's pose

Workout c/o Alchemy 365
A10: as many rounds as possible in 10 mins
15 Straight Leg Deadlifts
30 Narrow Mountain Climbers
15 Push-Ups
30 Bicycles

Finisher
30 arm circles
60 rtw
1:00 min hip opener

Partner WOD
5rft
400m partner run
30 Wall balls
20 TTB
10 HSPU

Amrap12:
16m Lunges@2×22.5/15kg
16 t2b
8 Db clean

10 mins row:
40" easy/ 20" hard

E2M for 16min
Tempo Front Squat x 4 reps @ 31X1
Build over the course of the 8 sets. Hit a heavy weight at the sixth set and repat that weight for sets seven and eight.
+
3rft
20 singel arm DB thrusters(10/each arm)
10 Strict Pull-Ups

For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

40# db press
185# deadlift
35# KBS
3x calories, 60 reps @ 85# row
2x PU/dip
Did not time

Core:
4rds
30-60s foamroll or wallball plank hold
10-30 Floor windshield wipers with bar

Chipper @50kg
10 strict press
15 overhead squat
20 push press
25 front squat
30 push jerk
35 back squat
Tc:15

5 min rest

Chipper @40kg
10 power snatch
15 thrusters
20 squat clean
25 sumo deadlift highpull
30 deadlift
35 air squats
TC:15

5 min rest

Chipper
50 boxjumps
40 kettlebell swings @24kg
30 burpees
20 wallballs @9kg
10 t2b
TC:15

5 min rest

Chipper
20 pullups
20 k2e
20 walking lunges @20kg
20 back extensions
20 double unders
20 situps
20 calories row
20 pushups