AMRAP25 in groups of 3 - ygig, divide reps evenly:
12 man maker
24 bar facing burpee
36 heavy russian kbs (32 / 24)
- rest 30s between rounds -

A: Backsquat 5-3-1+
B: Clean pull 2-2-2-2-2
C: Strict pull ups 3xMax
D: Biceps curls 1xMax

Рывки в полуподсед

Back squat

Reps 3-2-1-1-3-2-1-1
Rpe 7-8-9-9-7-8-9-9

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

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Penkkipunnerrus:
1x10
1x15

2 rounds of
3/3 x Arm Bar w/ 3 s hold
5/5 x Bottom Up Clean
5/5 x Staggered Stance Kettlebell Deadlift
20/20 sec Bottom Up Side Plank

Emom 20’
1 min: 5/5 x Half Knee Press
2 min: 10 x KB Push-Up Row
3 min: 10 x KB Dead Bug
4 min: 5/5 x Dead Squat Clean
5 min: 10 x Deficit Stiff Leg Deadlift
@16/24

TEST DAY 5: "LAST EFFORT"
EMOM 15' OF:
1) MAN 15/10 CAL BIKE OR 20/15 CAL ROW
WOMAN 10/7 CAL BIKE OR 15/10 CAL ROW
2) 12/10 AMERICAN SWING 32/24 - 24/16
3) 10/8 FLOOR PRESS 2× 22.5/15 - 15/10

3 Sets:
1 Minute Handstand Hold (Wall)
Rest 30 Seconds
1 Minute Handstand Walk
Rest 30 Seconds
1 Minute Handstand Push-ups

Rest 3 Minutes Between Sets.