Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

WRK(24)
WRK 3:00 Rest 1:00 x6
12 single arm dumbbell hang to overhead
6 burpees(tempo-3 seconds on the down portion of the push up)
12 jing jangs(5yd suicide)
6 db upright row(tempo-3 seconds on the down portion of the row)

Finisher
1:00 six inch hold
1:00 samson stretch

3 rounds for time of

• 30 overhead squats
• 800-m run

♀ 55 lb. ♂ 75 lb.

WU
over alla pitkä

Dry run 3rds
2+2 bent over row or 2 Pull up
4 Push Up
6 sit up

Every 8 minutes for 40 minutes (5 rounds):
4 min run
20 walking lunges (10 + 10)
40 mountain climbers

Clean 3x1

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

6 x 5 e2om

“Ecod”

5 x AMRAP 4’:

9 Cal Row or Bike

15 Burpee Box Jump

21 Double Db snatch 22,5/15

Rest 1’

5min Row/Airbike with nose breathing only

Flow of your choice