Four sets of eight kettlebell C&J's with alternating hands. 16 per set in total.

10min EMOM
5 Thrusters (65/95)
Burpees for the remaining time

WARM UP
2 Rounds

30 jumping jacks
30 squat rotations
30 scorpio

STRENGTH/SKILL
4x15/leg bulgarian split squats. As heavy as possible
after every set 60 sec wall sit

WORKOUT
Emom 12min
1. 10 push ups + 5 burpees
2. 20 jumping lunges with weight

COOL DOWN
5-10min stretching and calm breathing

In 5min find your max weight of

Clean and two STOH

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Each round for time
E4MOM x 4

10m HSW
80m SB bearhug carry @150lbs
10 kipping deficit HSPU

40 sekuntia töitä ja 40 sekunti lepoa
3 kierrosta.

1. BURBEE
2. V-UPS
3. BOX JUMS 4.SWING KB (america)
4. PUSH-UPS
5. SLAMBALL
6. LEUAT
7. KYYKKY

7RFT

13 deadlift @80kg
7 wall balls @30lbs
7 strict pullups
7 pushups

-Selkä tuettuna