Street workout

1. 3 Rounds of:
   30sec/30sec
   KB Swings
   Goblet Squats
   Burpees

2. Partner WOD

3x40m Run/person
50 HR Pushups
50 V-ups
40m Weighted Lunges (20m/pers)
100 Lateral Jump over Partner whos in Plank
40m Weighted Lunges (20m/pers)
50 V-ups
50 HR Pushups
3x40m Run/person

1. 3x10 Super Core

For time:

4 rounds

Run 400 meters
Abmat situps, 30 reps

400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)

bench press 5x5

#MetCon | EMOM death by ladder (2-4-…):
odd minutes:

• 1’ double unders/single unders

even minutes:

• burpees
• flutter kicks

For time:

10 Ring MU
500/450m Ski
20 + 20 Db Snatch 30/25kg
500/450m Ski
10 Bar MU

Squat Challenge Lift-1

55 pounds - 10 reps

Then:

3 Rounds

10 Pull-up (blue band)

20 Hand Release Push-up (knee push-ups)

30 ABMAT

400m Run

1 rep max: clean and jerk
3 rounds
20 wallballs @ 10#
20 pushups, hands off matt

Tempaus riipusta + 2 sek pito kyykyssä

5 x 1

Tempaus maasta, pysäytys polven päällä + 2 sek pito kyykyssä

5 x 1