Amrap 14'
10 Handstand Push-Ups
15 Thrusters 50/40

10 rounds for time of

• 30 seconds of L-sit, unbroken
• 10 box jumps

♀ 30-in. box ♂ 36-in. box

Share your at-home modifications and times in comments.

Total 75min
A. WU 500m row, 3 rnds: 15 abs, 15 backs, mobility

B. Strength
Front squat, max 3
DL max 3
Pull-ups, volyymi 8,8,8 (5+2+1)

D. Post WO 500m row

2 x 30 min rounds

15min assault bike (approx. 8500m)
2000m row
20 m double kb lunge walk (32/24kg)

Rest rest of 30 min

EMOM 20min

10 TTB
15 DB Bench press
30 Russian twist
12 Biceps curl

6 round
E3mom

1x squat snatch + hang squat snatch OHS w/ 3s pause
+ 30 DU

Deadlift

5 Sets of 3

Result is sum of total.

GO EVERY 3:00

130 min
Warm up + COS 20 min

1.HSW
- 27 m.

2.BFLY + BCTB
- Bfly - 50 reps
- KCTB - 10 reps
- BCTB on box - 15 reps
- BCTB + swing - 20 reps

3.Aerobic work
A. 3 rounds, total of 60 min:
5 min bike
5 min row
5 min ski
5 min run

Nyt naatitaan :)

DEADLIFT

1x20
3x10
Every 3min

• sama paino kaikissa seteissä