3-4 Rounds for quality

- 30/30s Copenhagen plank
- 20-30 Rotational WB throw
- 10/10 KB Side bend

4 Rounds: 4min on/2min off
Alternating A&B

A
Buy in 500/400m Row
+ Amrap:
-10 KB Deadlift
-10 WB

B
Buy in 500/400m Row
+Amrap:
-15 V-Up
-10 Burpee 2 target

AMRAP 15

5 Deadlifts
4 Hang Power Cleans
3 Front Squats
5 Bar-Facing Burpees

Weight 60/40kg

3 rnds for time:
15 cal row
10 burpee box jump
5 pull up

T.C.: 8'

Complete as many reps as possible in 15 minutes of

• 3 wall-ball shots
• 3 lateral burpees over the medicine ball
• 3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Post rounds and reps completed.

dolphin push up 3x6

prone W raises 3x10

BB press 2RM

5 rounds:
5 HSPU
10+10 Pistol squat
50 DU

Ring row 4min amrap
1min rest
Air squat 4min amrap
1min rest
Push-up 4min amrap
1 min...
KB swing 4min amrap
1min rest
Sit-up 4min amrap
1min rest
Burbee 4min amrap

4 x 8 reps

Go every 2:30

2x800m juoksu
2x2min soutu
Kyykkylämmittelyt

Etukyykky 5x6x60kg
Vuorotellen joka alkavalla 4min
Takakyykky 5x10x60kg
Askelkyykkyhypyt ja pakarannostot 3x vuorotellen
8x leukaa