B.
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.

Tiukka HSPU

RX

5 x 3-5

Skaalattu

5 x 3 jarruttaen alas, kipaten ylös tai lattian kautta

Tai
3 x max reps etunojapunnerrus

AMRAP5:
7 burpees to target
5 clean & jerks

• rest 3 mins

AMRAP5:
7 burpees to target
5 overhead squats

Go fast!!

Sama kuin sali

3sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

Pystypunnerrus 3 x 10

run walk run

40-30-20-10:
Banded Hammer Curls
*20s Hollow Hold after each set
+
- Active Straight Leg Raises x 10 reps each side
- Scorpion Stretch x 60s each

WOD
3-5rds
10x lunge
10x burpee
10x oh squat/goblet squat
10x superman