Metcon
DL x5 120/80kg
Push ups x13
Boxjump x9 70/60cm

For time:
- 40-30-20-10 reps of.
-- DU.
-- Air squats.
-- Hollow rocks.
*** Time cap: 12 min.

vko 11 bench press and chin up

Morning cardio: SKI
Ski at least 700 to 1000m for warm up.
Then
3 rounds
300m ski / 50 sec rest
3 rounds
200m ski / 40 sec rest
3 rounds
100m ski / 30 sec rest

These are MAX EFFORTS.
Try your best to keep the pace +-3 seconds each round.
Still... MAX EFFORT.

1. Strict Handstand Push-ups
   For Time:
   50 Strict Handstand Push-ups

2. Strict Pull-ups
   Max Set

3. ”Hot Sauce”
   AMRAP 3:
   21/15 Calorie Row
   21 Lateral Erg Burpees
   Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Kyykky max1
Stoppi-kyykky 5x5x50%
Reverse Hyper 100 toistoa ("omalla painolla")

1k row
then
AMRAP 8'
15 deadlift snatch grip @40/25
10 snatch @40/25
5 overhead squats @40/25

10 ! For time

Seinäpallo (Superkids 8/4 lbs, Ninjat 8/14 lbs)
Vauhtipunnerrus (Superkids max 10 lbs, Ninjat 30/20 kg)

Uudet kevyillä painoilla tai käsipainoilla, kokeneemmat tangolla.

OPEN WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie run
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

200M Row/Run
20 overhead walking lunges @
25 push press
30 front squat
35 push ups
40 sumo deadlift high pull
45 box jump
50 sit ups
500M Row/Run
50 sit ups
45 box jump
40 sumo deadlift high pull
35 push ups
30 front squat
25 push press
20 overhead walking lunges
200M Row/Run