4 rounds for time:
300m Run or Row
15 OH squats

4 Rounds For Time With a Partner
400 Meter Run/500m row/ski
50 V-up
50 Double Unders
50 T2b
100 Meter Front Rack Carry

– Goal: sustainable effort

TIME CAP = 30:00

Extra:
Wheels on the Bus
3 x 30-45s. Rest 60s.

A,
Goblet Squat 20

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a weight you can do for a 20 rep max set with unbroken, consecutive reps, no rest/pause at the bottom or top.

Goal to build up to is using 1/2 your body weight for all 20 reps!

B,
3 rounds for quality of:
10 Tempo Bench Press, pick load
15 Hanging Leg Raises
Double Kettlebell Front Rack Carry, pick load, 30m
200 Single Unders
Tempo Bench Press- 3 secs down and up

Complete at RPE 6-7/10.

C,
3 rounds for quality of:
Plank Hold, 20 secs
See-Saw Plank, 15 secs
Plank Jack, 10 secs

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

3 Rounds of
5/5 half knee press
15 SDHP
15/15 side bend

3 Rounds of
5/5 1 hand swing + 1 snatch
5/5 Halo
10 Goblet Squat

Wod

Every 3 min x 5
15 Am Swing
8/8 OH Reverse Lunge
15 Sit-Up

@24/16

"Death by Gymnastics"
EMOM:
6-7-8-9... Air squats
6-7-8-9... AMSU
6-7-8-9... Pushups

3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 30-90s Elbow Plank
C. 8-12 Barbell Upright Rows

5x5@same weight across

Go every 2:00