AMRAP 20:00
50/35 cal bike (sub 60/48 row)
50 single dumbbell hang C&J 50/35
50 single DB overhead reverse lunges
50 deadlifts 135/95

MAYFLY "Aweful Annie"

100-80-60-40-20
50-40-30-20-10
10-8-6-4-2
Double Under
Abmat sit up
Power Clean@70/47kg

Timecap: 20 mins

3 x max reps strict toes to bar

3min amrap
5cal echo bike
5 burpee

3min rest

3min amrap
8cal bike
10 Db snatch

3min rest

3min amrap
6cal ski
8 Knee raise

3min rest

3min amrap
8cal row
8 jumping pull-up

2 rounds for quality

0:30 superman hold
8-10 ring push up
8+8 kb gorilla row

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 8-12 SLOW Rower Hamstring Curls
MIN 2 - :25/:25 Side Plank Hold
MIN 3 - :45 Child's Pose

2-2-2 with 20kg
2-2-2 with 22kg

2-3 min light cardio
1+1 min banded lat strech
1+1 min wall pec strech
1-2 min deep squat hold move weight ankle to ankle every 10s

Partner workout, for time:
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg
800m Run
20 Deadlifts @130/90kg
400m Run
30 Deadlifts @100/70kg

• Running is done syncro. Deadlifts can be divided anyway you want.

3 kierrosta:
10 reversehyper, 50 % takakyykky 1 RMstä
10 sammakkopotku GHD penkissä
8 GHD istumaannousua, 10 sek pito puolessa välissä, 8 GHD istumaannousua