• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps

Kelkantyöntö, 10 m pätkiä 2-3 hengen joukkueissa

8 min AMRAP

5 x 7 vauhtipunnerrus

3 x 5 pystypunnerrus

Loppuun istuen pystypunnerrus käsipainoilla, 2 x 10

pystypunnerrus 8 x 4

Floor Press for load:
#1: 1 rep

Tempaus ilman reisikontaktia, raaka + kyykky
5x2, helpot raudat

Passiivinen lepo

Warm up(8)
3rds
10-180 jumps
10 bicycles
10 double climber

Mobility(2)
1:00 samson per

Fittrain Intervals
c/o Alchemy 365
A10:
5 minutes: Air Squats
5 minutes: Lunges

Every minute on the minute, alternate between:
8 Shoulder Taps, 2 Burpees
8 Ground to Jump and Touch

Opt(12)
row for meters
run for meters

Finisher
30 w-raise
60 dbl crunch
1:00 min samson

400m row or run or 1000m bike

3 rounds
10 light weight KBS
10 lightweight wallballs

WOD
50-40-30-20-10
AKBS 50/35
Wallballs 20/14

*E2MOM
5 burpees

*burpees start at 2:00, 4:00, 6:00 etc.