RUN:
15km
GYMNASTICS
5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Headstand back Extension
10 Around the world

MOBILITY 1h

OHS 3x3

Complete as many rounds as possible in 15 minutes of:

• Row 15 calories
• 10 box jumps, 30-inch box
• 185-lb. push jerks, 5 reps

20 dl @55 kg
1 lap run
20 kb swing
1 lap
20 oh squat
1 lap
20 pullups
1 lap
20 box jumps
1 lap 20 kb clean squat
1 run

pullups
5-4-3-2-2

bench
3x5
35
40
45

tried to do workout with burpees, but shoulder started tweaking after 8

did 15 min on stairclimber

Maastaveto 3x20

Overhead squat

Find your 5 RM

10-5-5-3-3-3-1-1-1

For time

• Accumulate 2 minutes of an L-sit hold
• 6 legless rope climbs to 15 feet
• 12 snatches
• Accumulate 2 minutes of an L-sit hold
• 12 rope climbs to 15 feet
• 24 snatches

♀ 95-lb barbell
♂ 135-lb barbell

Lämppä ja mobility

Otm 10min
2x Clean & Jerk

Metcon: parin kanssa 5 kierrosta aikaa vastaan
10 tangon yli burpee
6 punnerrusta

Selän ojennus boxilta 3 x 10