Warm up:
2 rnds
1:30 Erg Moderate pace
5+5 Arnold press in squat position
10 Kettlebell swing

Movement pre before workout:
4 Thruster 2x Db
4 T2B/T2R
10 Douple Unders
4 Wallball
4 Kettlebell swing 34
5 Gdh sit up ( scaled 10 Abmat sit up)
2 wall walks
1 Rope climb

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

For Time:
1 Burpee Box Jump Over
10 Overhead Squats
2 Burpee Box Jump Overs
9 Overhead Squats
3 Burpee Box Jump Overs
8 Overhead Squats
4 Burpee Box Jump Overs
7 Overhead Squats
5 Burpee Box Jump Overs
6 Overhead Squats
6 Burpee Box Jump Overs
5 Overhead Squats
7 Burpee Box Jump Overs
4 Overhead Squats
8 Burpee Box Jump Overs
3 Overhead Squats
9 Burpee Box Jump Overs
2 Overhead Squats
10 Burpee Box Jump Overs
1 Overhead Squat

[Kilos = 34/25]

*Score = Time it takes to complete the workout

For time

50 GHD Sit ups
50 DBL KB Front Squat
50 DBL KB STOH
50 GHD Hip extentions

KB Weight
Men 2x20kg
Ladies 2x12kg

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EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

E2MOM for 3 rounds:
1) AMRAP: 10 Crunches + 10 Reverse crunches
2) Rest
3) 10 Ab-wheels + Plank hold
4) Rest

Take some time for family, prep your food for the next week if thats what you usually do, make a plan when you practise and stuck with the plan!

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Push press 3 RM, then max reps @ 90%

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt