Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(12)
Amrap 12
12 jump rope-challenge-double unders
12 lunges
12 ground to overhead-35/25-challenge-45/35

Opt(12)
800m run
5x5 back ext
gym 🐐

Finisher
50 rtw
1:00 min quad stretch

4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 burpees
2min rest
4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 Burpees

AMRAP 12':
8 HSPU
15m Lunges@2x22.5/15kg
8 Db hang clean@2x22.5/15kg

EMOM 14'
a) Row cal
b) Burpee over the rower

WU
3rds
8x good morning
8x plank shoulder tap
8x burpee

-Tempaustekniikka/ 7 x 2 tempaus

6 rounds for time:
15 push ups
10m walking lunge with 15kg plate overhead
15 KB swings

Split snatch 1-1-1-1-1-1-1

For time:

30 box jumps, (60/50cm)
15 clean and jerks, 43/29kg
30 box jumps
15 clean and jerks, 61/38kg
30 box jumps
10 clean and jerks, 83/52kg
30 single-leg squats
10 clean and jerks, 102/65kg
30 single-leg squats
5 clean and jerks, 124/79kg
30 single-leg squats
5 clean and jerks, 142/93kg

Time cap: 20 minutes

EMOM10': 5-8 Kipping pull up

Lepoja