Buy in 20 cal rows

3 rounds

10 over box purpeeps
15 ring pull ups
20 on mat abs

Cash out 20 cal rows

Saturday

Strenght
3×10 Back Squat

Conditioning
AMRAP 15
5 Power Cleans
10 Box Jumps
15 Wallballs

Fr Squat every 2 min
5-5-5-5-5

For time 21-15-9
Handstand push up
Ring dip
Push up

9 min AMRAP

9 box jump
8 pistol squats
7 toes to bar

Half of Jackie
500m row
25 thrusters
15 pull ups

– rest 2 min –

Half of Karen
75 wallballs

– rest 2 min –

Half of Angie
50 pull ups
50 push ups
50 sit ups
50 air squats

4 sets:
10/10 Single arm Dumbbell overhead squat. For Quality over loading, focus on keeping your body square and heels down.
8-10 per arm landmine rows holding the fat part of the barbell *Barbell perpendicular to your torso

• 4 Sets of:
Toes to Bar 15-25 reps
0:30 rest each sets

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.

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups