Workout

12 min AMRAP
(in teams of 3 or 1:2 work to rest)

3 bodyweight power clean
30 sec max cal ski

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 row or air bike
10 scap pull ups
8 kip to swings
6 inch worm with push to strict pull up / jumping pull ups
6+6 single arm db thruster
12 hollow rocks

“Open 20.3”
21-15-9 reps for time:
Deadlifts
HSPU / HS walk

Alkulämmittely ja mobility

Pystypunnerrus ja vauhtipunnerrus

On/ off 3 kierrosta 30/30s
Viivajuoksu
Laite
Lankku
Roikunta

Loppuvenyttelyt

Every 3min

For 45 minutes:
3 min row for calories
20 m quadruped crawl
3 min ski for calories
10 rolls to candlestick
3 min run for meters
10 toes to rings
2 min rest

EMOM x 4mins

1-4mins: 15/10 TTB
5-8 mins: 10 DB box step overs 50/25
9-12 mins: 40 dubs
13-16 mins: 12/8 cal bike or row

3-4 Sets
10 Quadruped Hip Extension/side
10 Alternating Pistol Squats (try to control the eccentric to a 3 count for each rep)
+
Barbell Turkish Get Up - Build up to a tough single on each arm

WU
2rds
200m run/walk
10x air squat
5-10x push up
10x lunge

1) E90MOM x 4
5 Wall Walk
AMRAP Push Up in Remaining Time (SC: Banded Push Up)

90"Rest Between Sets

2) 3 RFT

40/32 Cal Cardio OR 100 DU/200 SU
15 DB Burpee Box Step Over
20 DB Goblet Squat

TC: 18'

RX: 22.5/15