Bokseilta etukyykky 4x2-1, kovaa

Overhead squat, three sets of fives.

1) Run 5k

2) Mobility

• 3 Interval of:
Run 10:00 @ 85-90% MHR
2:1 rest each interval

AMRAP 5''
Burpies Box Jump over
5" rest
AMRAP 4''
10mts shuttle run
4" rest
AMRAP 3''
Power Clean
3" rest
AMRAP 2''
Wallballs
2" rest
AMRAP 1''
Strict Pull-ups unbroken
1" rest

1) 500 Double Unders for time

2) Accumulate 3 situps for every double under miss

3) Mobility

EMOTM (every minute on the minute) for 10 mins

4 Pwr cleans (you choose weight)

Then for time (14.12.10.8.6)

HR Push Ups
Air Squats

Time starts on the first set of pwr cleans

1) 20 x 20 Air Squats (Rest 1 min)

2) Mobility for balance of hour

Shoulder Press 5-5-5-5-5 (45#)

Then,

“Diane”

21-15-9

Deadlifts 225/155 (MOD 105#)

Handstand push ups (MOD 2 abmats)

105# felt good for the DL. Try 110-115# next time.

for time
100 squats
90 sit-ups
80 alternating lunges
70 burbees
60 second plank
50 mountain climbers
40 push-ups
30 hollow rocks
20 jump squats
10 hand-release push-ups