AMRAP 12 minutes:
1 Down-up
2 Reverse Lunges while holding a 9/5kg weight
2 Down-up
4 Reverse Lunges while holding a 9/5kg weight
3 Down-up
6 Reverse Lunges while holding a 9/5kg weight

+1/+2 after each full round
Go as far as you can in the ladder

21-15-9
Thrusters 40kg
Bend over row 40kg

After every set 1 min DU attempts

Takakyykky
2x5 @ 69%
2x3 @ 73%

Small Nurph

2300 m run
100 pull up
2300 m run

30 min
1 min walk/2 min run
HR 127/152
4.25 km
7.05 min/km

45 min
Massage

4 RFT

10 front squats @80kg
15 V-ups
10m Handstand walk

AMRAP 15:00
5 Curtis P's @52.5/35kg
400 Meter Run

• Goal: Lower effort - 70% as the Curtis P's will gas you if you're not smart.

Eilinen/lepo

(ei tarkoita pikkujoulujen uusintaa)

Evening workout:

5 Rounds for quality:
10 Cossack squats (quality movement) (2=1)
10 Dive bomber push-ups
15 Prone towel rows
30 DU (try to go unbroken)

3 rft:

30 cal asa bike
2 legless short rope climba
15 m hsw