4min AMRAP
12 alt v-ups
20 mountain climber

In pairs YGIG

60 dl (90/75kg)
80 kb swing (22/16kg)
100 burpees
55 kcal row
100 goblet squat (20/15kg)
80 V-ups or abmat su
60 BJO @60cm
50 synchro air squats

Ykköset nousevilla painoilla

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

3 rounds:
run 5min
rest 3min

average pace is score

Alternate between Back Squat & One Arm DB Row

5 Back Squat
6+6 Dumbbell Row

5 Sets Both. Start every 2:00 ( Total 20 minutes )

IGNITE Workout

With an 18-minute running clock, complete

21-15-9 reps of
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 65 lb ♂95 lb

In the remaining time, establish a max weight of the complex

1 power clean 1 hang squat clean

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-

For time :

21-18-15-12-9-6-3
Box Step-Ups 24"/20"
Row or Bike Calories

TC 13