Monday

Front Squat 10-5-3-1-1-1-3-5-10 reps

GO HEAVY ! Post the total weight from round 1 to 9

8 min AMRAP:
- 3 - 6 - 9 - 12 - 15 - 18
--- Push press (50/30 kgs).
--- Box jumps (24"/20").
--- Pull ups.

Kulmasoutu tangolla 5 x 5 toistoa nousevien painoin.

80 squats
70 push-ups
60 one-legged squats, alternating
50 burpees
40 single-arm overhead squats 5kg
30 handstand push-ups
20 thrusters 20 kg
10 turskis get up

Lämmittely ja mobility

Viestijuoksua joukkueissa

Corea

Loppuvenyttelyt

Max effort!

AMRAP 7:
3 Deadlifts (100/70kg)
3 Box Jumps w. step down (61/51cm)
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps
And so on adding 3 reps to each movement..

Eilinen harjoitus/lepo

Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

RCVR(25)
walk, run, jog, yoga, stretch

Finisher
30 abs of choice
1:00 butterfly stretch