14 Min AMRAP

150 Double Unders
21 Sumo Deadlift High Pull 42.5/30kg
14 Front Rack Lunge
7 Strict HSPU
3 sandbag over shoulder 60/45kg
can scale ti kHSPU

3 min du practice
then 3 rounds of
7 banded RKBS
3 vertical jumps
4 paoli low bar MU
5 push up

---

6 rnds of
30 cal Row
25 Wall Balls 9/6kg
10 Burpees
5 Bar Muscle Up
- no time cap
- pick steady pace
- keep moving

WOD:
Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of:
Deadlift (60/40kg)
Bar Facing Burpee
(Timecap:10 minutes)

STR:
5 minutes of:
1-2-3-4-... of Strict (Banded) Pull-Ups
15 Plate Floor Press

5 minutes of:
2-4-6-8-10-... of Push-Ups
5-8 Ring Rows

5 minutes of:
30s+30s SA KB Front Rack Hold
30s+30s Side Plank

15min EMOM
5-10cal depending on your ability
keep same calories trough out the emom

10 burpees to target
8 push ups
15 kb swings

Yhteisvoimin (you go I go) :
200 kb swing 16kg
200 kb tempaus 12kg
200 goblet squat 16kg
200 pystypunnerrus 2x8kg
200 burbee

Liikkeiden välissä molemmat juoksee 200m (yhdessä).
Lopeta juoksuun!

30s on - 30s off x8:
a) barbell zercher hold (from rack)
b) double kb front rack carry

Go heavy in holds and carries!

A,
For distance:
Monostructural Cardio: 1x 60 mins

Run / Row / Bike

45-60 min Low Intensity Sustained Effort.

B,
AbMat Sit-up: 4 x 20 secs / 10 secs
Perfect Push-up: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Alternate between movements.

10 min AMRAP
10 pull ups
20 walking lunges
1 rope climb
10 push ups
2 wall climbs