Parasympathetic Breathing: 15 Breaths.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:
Row 1500m

Sawo Duathlon with Partner
AMRAP 30*
Run 5k both.
Remaining time row max calories. YGIG

OTM 10 minute
Pull up x 2

Warm up, 8-10min
60s jump rope/row/ski/bike
5 inch worm + push-up
10 OHS (keppi)
20s hollow rocks
20s arch rocks
A) STRICT HSPUS:
EMOM 8min:
1) 1min max reps strict hspu (minus 2-3 reps)
2) 30s plank hold
tavoite saada tehtyä väh. 10 toistoa per kierros, eli skaalaa tarvittaessa. Toistoja ei tarvitse tehdä putkeen, vaan voit pätkiä lyhyiksikin sarjoiksi.
**B) METCON:
3 Rounds, for time:*
15 push-ups
20 air squats
20 burpees
3 wall climbs

For Time:
1,000 Meter Run
63 Dumbbell Swings / Pack Rack Swings
63 Sit Ups

Lepoja.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

A:
Tempo Power Clean & Push Press
(8 sets x 2+2 / 0:05 from floor to hips)

B:
Halted Snatch Deadlift & Snatch High Pull

AMRAP 15

4 rounds (2 rounds/ arm)
9 db hang power clean
6 shoulder to overhead
3 thruster

300m run