Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(25)
complete each exercise back to back
5 giant sets
8 bicep curls
8 reverse fly
16 kettlebell/db swings
8 v-ups
8 burpees
rest as needed between rounds

Finisher
50 double crunch
1:00 butterfly stretch

3 kierrosta omaan tahtiin

10 x yhden jalan taitto käsilläseisonnassa
10 x tasajalkaponnistus käsilläseisontaan
10 x haaratasajalkaponnistus käsilläseisontaan

3 x 30 sek pito seinää vasten

Deadlift
1-1-1

Max effort day. After a few warm up sets, attempt to set a new personal best on the Deadlift. As always, work to maintain a neutral spine and keep the bar over the middle of your foot.

5 Rounds for Time:
200m Farmer Carry, as heavy as possible
20 Burpees

Choose a heavy dumbbell or kettlebell and carry it goblet style 100m out and 100m back. It should be challenging but not so heavy that you need to rest more than twice per trip.

Parin kanssa
Superkids

4 x 250 m

Ninjat

4 x 400 m

AMRAP 20min:
20 KBS 24/16
10 KB Push Press (left) 24/16
10 KB Push Press (right) 24/16
20 Burpees

Pullups
76544

Bench
3x5+
35
40
45
Did 60
Tried 62.5 and failed

WOD
4 RFT
20 DB swings 16kg
20 situps
200m row
12:58

Aikaa vastaan

21-15-9

-Varpaat tankoon
-m käsilläkävelyä

Deadlift 2-2-2-2-2-2

4 kierrosta aikaa vastaan

5 rinnallevetoa riipusta
10 boxihyppyä
5 sumodeadlifthighpull
10 boxihyppyä
1 min lepo

Saturday