A,
For time:
40/35 Bike Calories
Farmer Carry, 24/16kg, 200 m
40 Kettlebell Box Step Overs, 60/50cm

Goal:
Sub 10 mins

B,
For quality:
3x 10 Hip Thrusts
3x Banded Lateral Walk, L 7,5m/R 7,5m

Emom20
Odd:Box squatx5
Even: 1arm ringrowx5+5

Tiukka rengas mu 3x2

4-5 x 2+2 @60-70%

4 kierrosta :
60sek kb swing 16kg
60sek kb gtoh 12kg
60sek kb squat 16kg
60sek kb tempaus 12kg
30+30sek sivulankku

For 20 minutes

Run 1 mile

In the remaining time, complete as many rounds as possible of

• 7 strict toes-to-bars
• 14 handstand shoulder taps

Warm up
2 rounds
2:00 cardio machine
5+5 squat strech
10 inch worm
10 dynamic squat strech
10+10 suitcase deadlifts
then deadlift skill checking and prep for warm up lifts

Metcon
Every 2 min for 10 minutes (5 sets)
6-8 deadlifts @40%
6-8 bar over burpees

Strenght
Build to heavy 5 reps sets in 10 minutes : Deadlift

Midbody Work
3 rounds
:45 Plank Hold
20-30 Russian twists
10-20 tuck ups
rest 1.5-2min

5 rounds for time:
• 10 Burpees
• 10 Box Jump Overs 24/20”
Goal: 6 min

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

3-8 Overhead squat (increase weight and decrease reps),

2-4 Skin the cats

5-10 Dragon flag (challenging version)

*1 min rest between movements

This is strength work out focus on quality.