AMRAP 5 min

Double-unders*

• 3 Wall walks every time you break a set after 10 reps.

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Post highest score.

Front Squat 5x3
225#
230#
235#
240#
245#

15:00AMRAP
3x bar muscle ups
6x alternating pistols
9x tire ghd sit ups

8 rounds + 1 rep

3 rounds:
Run 460 Meter
10 power cleans
10 Box Jumps
10 push press

Primer
Pallof squat
SA KB Deadbug
Side plank
Stationary Crawl

Double KB circuit
Suitcase Deadlift
Clean
Frontsquat
Push press

Row Down Show Down
Rower
Inverted Row
TRX row
DB Row

Strength:

Shoulder Press - 10x135, 8x155 (hard...shoulders sore)
Bent Rows - 10x155, 10x175, 10x195, 10x205

Metcon:

4 Rnds: 25 Box Jumps (24"), 25 Games Push ups, 25 K2E, 25 Back Ext

Time - 23:40

• 2 Round of:
BB Thrusters (60/40Kg) 9 reps
BB Thrusters (50/35Kg) 12 reps
BB Thrusters (40/30Kg) 15 reps
1’ rest each round

90 DL @60kg
45 burpees
90 FS @ 60kg
45 burpees
90 push Press @ 60kg
45 burpees
Remaining time C&J

3x
400m juoksu
21 kbs
12 pull ups
- kuminauhalla/kuminauha&renkaat/renkaissa

135 min
Warm up & mobility for 25 min

1.Gymnastics
A. MU practice for 70 min
- RS 4 x 8
- TWB 2 x 3
- HTR 3 x 1
- MU 15 x 1

2.Conditioning
A. 5 x 1 min on / 1 min off: Max cal assault bike
- 22 - 19 cal/min
B. 15 min easy assault bike

3.Core
A. 3 rounds of:
15 curl up w/3 sec. hold at top
25 s. side plank hold
20 bird dog

Omatoiminen taitoharjoittelu +
10xE1,5MOM

*Tempo HSPU x 5
*1-2 Ring MU /bar MU