6x5 valakyykky. Eka ja vika pidolla alhaalla.

Split jerk 8x1 @ 85-90%
+
3 rounds:
1x Inchworm complex
(each rep: 5 push-ups, 10 scapula push-ups, 10 sec extended plank hold
60 sec Hand stand hold (back 2 wall)
+
TGU 5x3/ each arm

AMRAP 30 Minutes:
20 Dumbbell Deadlifts 50/35
30 AbMat Sit-Ups
400m Run

Aim for a steady pace throughout the workout.

Post rounds, reps, and Rx to comments.

AMRAP in 15′ of
With a partner perform
40 Double Unders*
50 Hang Squat Cleans* (total)
30 Burpees* (both)
40 Double Unders*
- in remaining time perform AMRAP of Hang Squat Cleans

*1 person works at the time

OH dumbbell press
70x25
80x25
90x10

Plank
1:15

Stairs
Level 35
25:00
54 Floors

REST DAY / OPEN GYM

30 cal bike erg
30 box jump overs
30 wallballs

TC10min

3RFQ
20 Alt Reverse Lunges
20 Alt Coassack Squats
20 Alt Front Lunges
rest 2 minutes
Hold KB/DB in front rack for all movements

5 x aikaa vastaan

5 seinäpalloa
7 boxihyppyä
10 naruhyppyä

EMOM for 12 Minutes (Alternate movements on the minute)

7 UNBROKEN Thrusters AHAP
12 Ring Dips