Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

RCVR(30)
walk a couple miles, run, jog, bike

Finisher
15 side plank punch through per
1:00 pigeon stretch

"The Repeater"

For time:

Buy in:

100 DU/ 50 Jumping jacks
30 Single arm devils press with object

Straight into:
3 rounds
10 Hang cluster with object
10 Pistol Squats

-5min REST-

Buy in:

100 DU / 50 Jumping jacks
20 Single arm devils press with object

Straight into:
3 rounds
20 Hang clean & jerk with object
20 Alt. jumping lunges

-5 min REST-

Buy in:

100 DU / 50 Jumping jacks
10 Single arm devils press with object

Straight into:
3 rounds
30 Hang clean with object
30 Air squats

10-9-8-7-6-5-4-3-2-1
Pull-ups
Dips

Buy in & Cash out
25 Burbees

30-60 Minutes @ Zone 2 Heart Rate

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(20)
WRK :40, Rest :40 each movement x5 rounds circuit style

hvy jump rope, jump rope, double unders
devil's press
10m shuttle run

Finisher
30 kneeling crunch
1:00 butterfly stretch

8x Clean + hang squat clean + 2x jerk @50-70%

Back squat 12 rm

2 Rounds
3min amrap
7 Power snatch 40/30
14 squats
3min rest
3min amrap
7 TTB
7 box jump overs
3min rest

50-40-30-21-10

For time:

Down-ups with object (burpee ilman hyppyä)
Swings with object (KB/DB etc..)
Squats with object

AMRAP10
5 Hspu / Pike push up
10 T2B
15 Air squat

Rest 5 minutes

AMRAP10
2 Wall Climb
10 Ring Dip
20 DU / 40 Single unders