30 Burpees for Time - 1:05

10min, every min on the minute - double everything for last minute:
- 5 x 30kg Lunge (Right Leg) (Foot on Step)
- 5 x 30kg Lunge (Left Leg) (Foot on Step)
- 5 x Air Squat

Strict Pull Ups:
- 10 x 4 rounds

!00 Shouler Touches

40secs on, 20secs rest:
- Plank
- Straight Arm Plank
- Plank
- Straight Arm Plank

50 Situps for time

30sec Hollow Rock Hold

Bear Complex - 20kg

4 Rounds:
- 5 x 60kg Hang Clean & Jerk
- 10 x 30kg Goblet Squat
- 15 x 10kg Declined Plate Situps

3 rounds of the following:

• 10 pull ups
• 10 ring dips

110 min
Warm up EMOM12 + 20 m HSW
1.Gymnastics
A. Butterfly practice
- 6 6 6 4 9 reps
B. Every 90 s for 12 minutes:
25 Double unders + 5 Bfly

2.Strength
A. Push press:
15 min to find todays 3RM

B. 3x3 Strict weighted chest to bar w/ 2s hold at top
- 7.5 10 12.5 kg

C. 3 sets of:
- 15 Deficit push ups - 10 kg plates
- 10 Supinated lateral raises (Heavy!) - 2 kg

Cool down for 5 min

Squat clean training:

• 40kg x 5
• 60kg x 5
• 60kg x 5
• 60kg x 5
• 60kg x 5

8' AMRAP of:
5 HSPU
10 Deadlifts @80kg
15 Burpees over bar

10 kierrosta,

joka 1,5 min
odd: 5 etukyykkyä, korottele joka kierroksella, tavoitteena PR
even: 1 legless köysikiipeily / 2 jaloilla

31x1 Back Squats - 3 seconds down, 1 second in the bottom, explode up, 1 second at the top.
- 5 x 20kg, 5 x 40kg, 5 x 60kg, 5 x 70kg, 5 x 80kg

3 rounds For Time
- 35 x 24kg KB swing
- 25 x situps
- 15 x pushups

Shuffled 5.5k in 47 mins. It was a struggle. : ( but got it done.

20 min AMRAP

5 slamballs 30#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep