9'AMRAP
10 KB sumo DL high pull @20/12kg
10 russian twist
10 alternating jumping lunges

Weighted “Angie” for time
50 Weighted pullups
50 Pushups plate on back
50 Weighted AMSU
50 DB squats
(divide reps & sets as you like)

2 to 3 Rounds @ your own pace

8 – 12/side Bulgarian goblet split squat
8 – 12/side Band single arm pulldown
30-seconds/side DB Off-set carry (front rack + suitcase)
8 – 12/side Archer ring push up

"Death by Gymnastics"
EMOM
6-7-8-9... Air squats
6-7-8-9... AMSU
6-7-8-9... Pushups

8 db squat clean alternating
8 toes to bar
7 cal bike erg/row

TEKNIIKKA
Tempaus

FOR TIME
Tempaus 10+10
Burpee box over x 1
Tempaus 9+9
Burpee box over x 2
J
N
E
Tempaus 1+1
Burpee box over x 10

Amrap 15
20 Kb/Db hang c&j
20 Kb/Db reverse lunge
200m s.a farmer carry

(Kb or Db)

Catch up on something from earlier in the week today!

For time:

30-20-10-20-30

Machine (cal)
Single db snatch
Butterfly sit up

TC: 20min