Info 0-5

Warm up 5-15
2 Rounds
20 Wallball
20 Box jumps
20 Push ups

Pre work 15-20

Emom10 20-30
1 Power Clean+ 2 Push Jerk+ 3 Front Squat

Pre work/ rest 3min 30-33

For Time 33-58
21-15-9
Burpees
Lunges
Push-ups

Rest 2min

15-12-9
Burpees
Lunges
Push-ups

Rest 2min

12-9-6
Burpees
Lunges
Push-ups

Time cap 25min

A: 10min emom: 3x broad jumps
B: Bench press 3-3-3
C: Power clean 3-3-3-3-3
D: leg press 10-10-10-10
E: Strict pull ups 1xMax
F: Lat pull downs 2set

“Death swing”
300 rkb swings for time
Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.

Recovery 15 min

Takakyykky.
8x70
8x80
8x90
8x100
2x8x110
Prässi
8x160
8x210
8x260
8x310
Lantionnosto
8x120
8x150
8x180
8x210
Vatsarutistus
5x20
65kg

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(27)
WRK 7:00 REST 2:00 x3
200m run
20 alternate db shoulder press
20 sit ups

Finisher
60 rtw
1:00 samson stretch

3 sets of 6 Hang snatch pull @80%

Banded Alphabet
3 sets on each side. Rest as needed.
+
- World's Greatest Stretch x 30s per pose
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

8 rounds for time:
10 push ups
10 air squats
10 burpees
10 air squats

Amrap 16 min:

1 legless rope climb
10 box jumps @24’
15 walking lunges