Lunge Flow video

3 kertaa Back squat, 95% 5RM

5 - 5 - 5

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 40/30kg

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Toes to Bar
15 Front Squats 50/35kg

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 60/40kg

Double-Under Pyramid

Do unbroken sets of double-unders, starting with 5 reps, with three burpees after each set. Increasing the double-unders by 5, up to 50 reps. So 5, 10, 15, and so on, then back down: 45, 40, 35…, with three burpees in between each double-under set. Every time you miss a jump do five push-ups.

E3M for 18min (2 sets),
1 – Rope Climb Technique Work – no more than 4 ascents
2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
3 – Candle stick roll x 10-15 reps
+
For time:
1000 Meter Row
25 Strict Handstand Push-Ups
25 Strict Pull-Ups

AMRAP 12:00
15m/side x Overhead + Front Rack Carry
50 Double Unders
25 Barbell Rows @35/25kg

Soututekniikka

AMRAP 32:00 in teams of 2:
32 Wall balls @9/6kg
32 Alt. DB Snatches @22,5/15kg
32 Burpee Jumping Pull-ups
32 Strict Handstand Push-Ups (or scale option)
32 Calorie Bike/Row/Ski

Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
One person works. Split as needed.

E10M for 40min
1000/800m Row
80m Walking Lunges
40m Farmers carry
20 Push ups

Banded deadlift 18-15-12-9 reps