3-5 kierrosta (riippuen paljonko on aikaa)

8 + 8 yhden jalan maastaveto kahvakuulalla
8 + 8 kulmasoutu kahvakuulalla
12 lisäpaino sit up abmatilla
30 + 30 sec kylkilankku

30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

*Jumping jacks for double-unders
*Front squat for overhead squat

0:30 max distance HS walk

30 min AMRAP
Swim 50 meters ( down and back) or run from playground fence near splashpad to fence near dumpster and back
10 wall balls
10 push ups
10 air squats
10 sit ups
10 MB thrusters
10 cal row
* you will need a swim suit, water shoes, flip flops, or regular gym shoes. If you don't want to swim in pool, then you can do the run. We can meet in BM room to warm up. Have fun!

Käsilläseisontaa

Muscle up - voimaa

Tiukka leuka 3 x max reps

Joka alkava minuutti:

1. 40sek Soutu/pyörä
2. 6/6 Kahvakuula rinnalleveto
3. 8-12 Boksihyppy
4. 12-16 Käsipainotempaus vuorokäsin
5. Lepo

3 rounds:
10+10 Front foot elevated split squat
10 sumo squat
-rest 1-2 min between rounds-

3 rounds:
10+10 box step down
20 russian twist
-rest 1-2 min between rounds-

3 kierrosta aikaa vastaan

400 m soutu
20 vaakarengassoutu
12 valakyykkyä (25/30)

EMOM 20'

A) 3 Deadlifts
B) 10 Sit-Ups + 20 Double Unders

8 min AMRAP
2 Rope Climbs
10 Burpees