3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

Deadlift
3x every 2:30 min
5 at 65% 1RM

For time 4 rounds, 20 s. on 10 s. off

10/7 cal assault bike
10 alt. hang power snatch
5-10m UB hs walk

For time

• 25-foot handstand walk
• 10 kettlebell swings

♀ 53 lb
♂ 70 lb

Amrap12:
12 wb
10 ring row
8/8 kb side crunch
6 cal machine

EMOM 16 (Work 0:40 / Rest 0:20 )

Minute 1 : 7 Chest to Bar Pull-Ups
Minute 2 : 7 + 7 Pistols
Minute 3 : 32 Double Unders

YGIG SPLIT REPS EVENLY
80-60-40-20

Cal row/assault bike
Parivatsat 6 kg pallo
KB swing tai DB muscle hang clean

Cash out 100 DU / Scaled 50 wall ball

Valmistava jakso-1
Jalat vaelluskuntoon

For time

• 1,000-meter run
• 30 handstand push-ups
• 1,000-meter row

3x

-2 clean pull + 2 hang muscle clean
-1- 1.5min rest

Banded Pull-Through: 100 Reps AFAP
+
Pick 1-2 from the list below
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)