EMOM, 20 min, 5 rounds
1. Bench Press, 5 reps
2. AB mat sit up, 12 reps
3. Barbell row, 8 reps
4. Deadbug, 45 sec work

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Emom 30’
30 sec work 30 sec rest
@double KB

Suitcase Deadlift
Alt Box Pistol Squat
Cossack Squat
Russian Swing
Renegade Row
Floor Press
Hollow Flutter Kicks
L-Sit Alt Press
Pike Pulse over KB
Strict High Pull

500m row
3 rnds of
6 scap pull ups
6 calf raises
4 burpees
10 wall balls

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It’s only “Annie”
For time
50 – 40 – 30 – 20 – 10 Double Unders Sit-ups
Time cap of 8 minutes
wod description and rules here:(https://www.mastersteensthrowdown.nl/_files/ugd/177a05_f7942618a646430c841947670f2a940f.pdf)

On the 6:00 x 3 Rounds:

800 Meter Run
15 Double Dumbbell Front Squats
Max Double Dumbbell Shoulder to Overhead

Dumbbells: 22.5 / 15 kg's

For Total Load:
5 Sets of 3

*Repeat From 6/13/22 

LÄMMITTELY
Kävely salilta rantaan + koordinaatiotikkaat

CIRCUIT
Circuit 3-4 x 50s./20s.
1. Sukkulajuoksu
2. Mittarimato - valakyykky
3. Tikkaaminen
4. Kyykky + potku
5. Hidas vuorikiipeilijä

15 min amrap

• 30 sec Erg @85%
• 2/4/6/8/10… Thrusters 2x24kg kb

each 10 sec on the Erg counts as 1 rep

EMOM x 15:00
Min 1: 90m Front Carry @moderate weight (use stone, bag, bar, KB, anything!)
Min 2: Max Sustainable Burpees
Min 3: Rest
- Goal: Same score on burpees each round with challenging effort.

For time:

10 push press
20 dumbbel squat
30 cal bike/row/ski

10 front rack lunge
20 toes to bar
30 cal bike/row/ski

10 clean
20 hand release push-up
30 cal bike/row/ski

10 thruster
20 sit-up
30 cal bike/row/ski

rx weights 50/32.5kg and 25/16kg