20min alkavalla minuutilla

1. 5-8 karhupunnerrus
2. 15 venäläinen kahvakuulaheilautus
3. 5-10 leuanveto kippaamalla
4. 30-40 tuplanaruhyppy

3 rounds
12/15 calories of rowing
15 banded hip bridges
8-10 push up to downdog
12-15 kb swings
:30 HS HOLD

A1. 4x10 Back Squats, TIMED SETS
A2. 4x45sec of ME Strict Handstand Pushups

Rest 90-120sec between A1 and A2, and between sets.

Note: Go for heavier weights than last week in the Squat, and time your sets and do them as fast as possible. Push for max reps on the HSPU!

3x10 @72-75% / Rest 2min

Go every 4th Min for 28 Mins
Run 400m
8 C&J 60/40 (Must be unbroken) if you break 5 bar over burpee penalty

A. 6min AMRAP
5 Ground to overhead 55/45kg
8 Burpee over the bar

2min Rest

B. 6min AMRAP
10 Ground to overhead w. DB 22,5/15kg
8 Toes to bar

150 burpees

Post time to comments.

These are from completely prone to jumping and touching an object eight inches above maximum reach.

4x10 Back Squats
4x45sec Max reps Strict Handstand Pushups

EMOM 32

1 : 17/13 cal. row
2 : 1 Round of "Dumbbell D.T"
3 : 60 Double unders
4 : Rest

22,5/15kg

5RFT

22 Kettlebell Swings 24/16kg
22 Box Jumps 24/20"
500m row
22 Burpees
22 Wall Ball Shots 9/6kg (20/14p)

TC 43