For time whit partner.

100 Box over burbee
60 C2B
120 Hspu
180 T2b
100 Box over burbee

Deadlift 6 RM, then 2x4 @ same weight

A: Back squat 3-3-3+
B: Strict pull ups 1xMax + 2set strict chin ups
C: Biceps curls 1xMax

For plus-size beginners

Warm up 5 mins
40 jumps rope-skipping
line running 5 back and forth.
repeat.

AmRap 25 (Copy from
Miia S.)
* PB thrust both hands, 1/2 RW (=7,5 kg), 7x
* PB clean, one hand at a time, 7x/ side
* push ups, low bar, 14x

Already dying on round 3, personal best in 6 rounds.

1a) Deadlift 4x1x90%
1b) KÄSIPAINO PYSTY PUNNERRUS 4X10
3 rounds super set, no rest between sets.
4 TEMPO SUMO MAVEA 30-40% 1RM ( 10-3-10)
10 VIPUNOSTOA SIVULLE
15 JEFFERSSON CURLIA

A,
Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
15 USA Kettlebell Swings@32/24kg
15 Burpees

Goal: sub 10 mins

C,
Pigeon Stretch, 90 secs/side
3x6 Eccentric Dumbbell Flies- 6 secs lowering
Banded Lat Stretch, 90 secs/side
3x6 Eccentric Cossack Squats- 6 secs lowering

Front squat 3 RM, then 3x3 @ 90%

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

20 min amrap
10 wb
10 box overs w 22.5 kg db
10 db snatch
20 situps