AMRAP 18'
50 Cal Bike
40 TTB
30 WBS
20 Ring Dips

15 Minute AMRAP

100M Sprint
20 KB Swings 25#
20 Sit Ups

6 + 112

10 min EMOM

C & J, 75-85 %

Strength
10-1-9-2-8-3-7-4-6-5
French Press
Squat
T2B

Metcon
A)
4 rounds for time of:
25 push presses, 75 lb.
200 m run
100 Jump Rope

B)
3 rounds for time of:
15 pull-ups
200 meter run

4 kierrosta aikaa vastaan

20 x Rinta tankoon -leuanveto
20 x Burpee boksin ylityksellä

Aikaraja: 16 minuuttia

Miehet: 60cm boksi
Naiset: 50cm boksi

4 sets:
30 mt Double Dumbbell Overhead carry (50/35)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

12 min AMRAP

20 m farmarikävely
7 cal assaultbike / ski / row
6 rengaspunnerrusta

EMOM 12min:

3 Deadlift
3 Hang power clean
3 S2OH

(you choose weights)

• 30 Burpees por time.

**Time cap: 30 min.

3 sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222