1k row with easy pace

Then 6min AMRAP
10 Burpee jump in
5 Tempo push ups (3-5 seconds
eccentric phase)
5+5 Single arm overhead lunges
KB/DB
5+5 Single arm thrusters KB/DB

---

Banded shoulder flow

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
On the 4:00 x4
10 db/sb/ hang squat clean
10m shuttle drops
10 push ups

Finisher
50 double crunch
1:00 samson stretch

Conditioning :
A,
EMOM 16 (40:20; work: rest )
1.min: Burpee to plate (20/15kg)
2.min : Plate G2OH @20/15kg
3. min: waiters walk right
4. min: waiters walk left

B,
Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 4 reps each
1 min: 4 wall ball + 4 swings
2. min: 5 wall ball + 5 swings
3. min: 6+6
4. min: 7+7
5. min: 8+8
6. min: 9+9
7. min: 10+10
.
.
.Goal: round of 8. (11+11)

Aikaa vastaan:

30 Rinnallevetoa ja työntöä

Rx: 60/ 42,5kg

Aikaraja: 6min

WARM UP
3 Rounds

20 squats
20 crab reach
20 squat rotation

STRENGTH/SKILL
Emom15min
1. 30 sec handstand hold
2. 30 sec crab hold
3.30 sec Bear crawl hold

WORKOUT
5min amrap
30 jumping jacks
20 squats
15 presses

rest 2 min

3min amrap

10 burpees
10 thrusters
10 sit ups

COOL DOWN

10min calm breathing and relaxing.

Every 3min