A. In five minutes
800 m run or 65/50 cal row

B. 5 min amrap
30 double unders
15 KB swings
8 burpee pull ups
Rest 90 s between intervals. Alternate A/B for a total of 6 intervals.

AMRAP in #min. of:
15 wallball @ 20#
1 15ft rope climb

5 rounds + 15 wallballs

6x3 50-70%
6x2 70-80%
4x1

In twenty minutes Push Press 3RM

Row
2x3000m, resst 3 minutes

3-5 rounds

12-16 kp hauiskääntö
12-16 kp push up
6-10 Strickt t2b
8-12 GHD situps

Askelkyykky tangolla pyramidina.

16 toistoa
Miehet 10kg joka sarjaan lisää naiset 5kg

Niin pitkälle kuin tulee 16(8+8)

• Worlds Greatest Stretch x 30s per pose
• Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

For time:
24 cal ski
24 db push press
24 cal row
48 du
24 cal ski
24 front rack lunges
24 cal row

500 m run
50 KB swing 24/16 kg
25 pull up
400 m run
40 KB swing 24/16 kg
20 pull up
300 m run
30 KB swing 24/16 kg
15 pull up
200 m run
20 KB swing 24/16 kg
10 pull up
100 m run
10 KB swing 24/16 kg
5 pull up