25min reipasta kävelyä mussukalla

With partner

27 syncro thrusters 35 kg
29 pull-ups (divide anyhow)
21 syncro thrusters 45 kg
27 chest to bar
15 thrusters 55 kg
15 BMU

TC: 15 min

10 rounds for time:

• 16 alt step-back lunges with one DB (22.5 / 15kg)
• 2 wall walks

Target time: 9-11min
Time cap: 16min

A,
Bulgarian Split Squat 16-16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

4x 8 L/8 R

Super set part 1 and 2.

B,
D-Ball Ground-To-Over-Shoulder 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

D-Ball/Sand Bag Ground-To-Over-Shoulder

Heavy.

Super set part 1 and 2.

C,
Teams of 2 - For time:
75 Toes-to-bars
75 Push-ups
75 Pull-ups
Handstand Walk, 25 m

Accumulate the following in any order.

Toes-to-bars- partner 2 must hang from the bar
Push-ups- partner 2 must hold a plank
Handstand Walk- partner 2 must hold a handstand

Anytime there is a break from the hold teams must each complete a 10 Calorie Row.

Goal: Have fun and just get it done

D,
3 rounds for quality of:
5 L/5 R Rotating Hurdler Lunges
15 Barbell Hip Thrusts, pick load
15 L/15 R Banded Hip Abductions

10-15 Barbell Hip Thrusts

3 rounds for time of:

• Run 200 meters
• 7 dumbbell push presses
• 14 ring rows

♀ 45-lb. DBs ♂ 70-lb. DBs

Find your 1+1RM

Start from the ground

• 2x
  200m Run
  15 Air squat
  10 Push up

• 1x
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ stretch

• 2x
  3 High Hang clean
  3 Hang clean
  3 Clean

• 2x
  2-3 Tng Clean
  Add weights...

Power clean 3x, 2x