For time:
21-15-9
thruster
burpee over bar

*after each round 30 DU/60 SU

-time cap 12 min-

Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(24)
WRK 3:00 REST 1:00 x6
8 dumbbell power cleans
8 -10m shuttle drops
8 sit ups

Finisher
50 double crunch
1:00 samson stretch

25cal erg

Then
2rnds
10m duck walk
4 Burpee + gto with 10kg plate (eli ensin burpee ja perään ground to overhead)
4 + 4 Windmill with 5kg plate

Movement prep:

Back Squat

5 x 6

Go Every 2:30

Every 4:00

12 Pull up
21 KB swing (24/16kg)
400m Run

• Ohjeistus:
• Tavoite päästä aina alle 3min./kierros. Skaalaa tarvittaessa.
• Hitain kierrosaika on tulos.
• Lisää haastetta, jos vaihdat PU = C2B.

For time:
1,6 km run
4 rope climbs
21 DB shoulder to overheads 45/30 lb
1,2 km hill trail run
3 rope climbs
15 DB shoulder to overheads 45/30 lb
800 m run
2 rope climbs
9 DB shoulder to overheads 45/30 lb

Every 3 mins x 5
20 box step up (10 with DB, 10 without DB)
10 One arm devil's press (alternating)

On the 2:00 Until 300 Feet:
15/12 Calorie Echo Bike
Max Distance Handstand Walk

EMOM 16
1. 6 deadlift
2. 10 seated strict press (DB/KB)
3. 6+6 bulgarian split squat
4. pull up / assisted pull up/ ring row (choose suitable reps based on your ability)

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(24)
WRK 3:00 REST 1:00 x6
12 dumbbell power clean(chose weight)
12 burpees
24 alternating sit up

Finisher
50 tucks
1:00 hamstring stretch