Juhannusmarinointia aamusta ennen liikkeelle lähtöä.

7 Bar Muscle up
8 Clean & Jerk 70kg
9 Power Snatch 50kg
10 Overhead Squat 50kg
11 GHD Situp
12 Toes to bar
13 Ab-wheel rollout
14 Rower over burpee
15 Wallball 9kg (20lb)
16 Burpee
34 cal Skierg
36 cal Row
38 cal Wattbike

Post if coming

42,5kg deadlifts, 10 reps
15 box jumps, 20-inch
60kg deadlifts, 15 reps
15 box jumps, 20-inch
70kg deadlifts, 20 reps
15 box jumps, 20-inch
82,5kg deadlifts, 25 reps
15 box jumps, 20-inch
92,5kg deadlifts, 30 reps
15 box jumps, 20-inch
100kg deadlifts, 35 reps
15 box jumps, 20-inch

TC 20

cooling down
4 rds
20 cal bike
15 v-ups

3 rounds:
10 GHD
10 Ab wheel rollout
10 inverted box over burpee
20 cal ski

rest day

8 rounds against time:

9 thrusters 95lb/65lb
30m sled 55lb/35lb

Sled should be pushed as fast as you can.

5 Rounds for time

• 15 cal row
• 15 GHD situps
• 5 Ring muscle-ups
• 5 Squat cleans 60kg

FT40

Warm up(0:00-10:00)
20 jax
10 sl dl

20 jax
10 squats

20 jax
10 cal row, bike, jing jang

Mobility(10:00-15:00)
Child's pose -1:00 min per
Pigeon pose-1:00 min per

Metcon(20)
Circuit
:30 sec on/:30 sec off
Step ups
20m shuttle
Rope slams
Half burpees

Repeat 5x
-work :30 seconds
-rest :30 seconds
Rotate stations

Opt(12)
3x8 curls ss w/tri kickbacks
3x5 strict pull ups

Finisher
100 temper tantrums
1:00 min samson per

Box jump 5sets of 2reps.