60:00 Run
5 Miles

Strict Push-ups
30 Strict Push-ups
1:00 Rest
26 Strict Push-ups
:45 Seconds Rest
22 Strict Push-ups
:30 Seconds Rest
18 Strict Push-ups
:15 Seconds Rest
14 Strict Push-ups

Conditioning
5 Rounds:
10 Power Cleans (135/95)
10 Barbell Facing Burpees

Midline
Not for Time:
30 Toes to Bar
60 Sit-Ups

4RFQ
20 Back Rack Carry 2xBW
15 Hollow Rocks
10 GHD Back Extensions
Rest 2 Minutes

5 x HSPU
5 x Turkish Get-up
15 x Sit-up (abmat)

Every 4:00 x 5 Sets:
10 Kipping Pull-ups
10 Front Squats (60/42.5kg)
10 Push Press

• Rx+: C2B Pull-ups + 15 Reps per Front Squat/Push Press
• The goal of today's Metcon is to sustain a 85-90% pace for each set. All rounds barbell work should be fast and completed UB. Choose a weight that will challenge you to dig in to complete all 10 front squats and 10 push presses without dropping the bar. You should have at least 90s of rest after each set.

15min alkavalla minuutilla rauhalliseen tasaiseen tahtiin

1. soutu
2. yleisliike
3. 1 käden kahvakuula rinnalleveto

1200M Swim
45:00

A.
Three sets, not for time, of:
L-Sit x 45 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Bridge-Up x 5 reps @ 2225

5 rounds
Work time: 10 sec
Rest time: 50 sec

A. Kettlebell swing (heavy)
B. Row over burpee
C. Row cal

Penkki 45kg max rep 60sek
Istumaannousut max rep 60sek
Takakyykky 45kg max rep 60sek
Raakaleuka max rep 60sek