For time:
100 burpee pullups

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps

20 min.

• 8 varpaat tankoon tai polvennosto tai istumaannousu
• 5+5 käsipaino rinnalleveto riipusta ja työntö, paino maksimissaan miehilla 22,5 kg ja naisilla 15 kg
• Soutu miehilla 14 ja naisilla 12 kaloria

AMRAP 5:00
10 x Band Pull Through
5/leg x Single Leg Glute Hip Thrusts - Front Foot Elevated

Then,

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Tempaus nivelta, 6x3 kevyt

3 sets for quality:
10/arm landmine row

10/arm landmine press

20 Alternating Single Leg Cross-body Toes to bar. Touch the bar outside the opposite hand.

7 x

4 rinnallevetoa
3 etukyykkyä
2 pystypunnerrusta
1 valakyykky
45 s tauko

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds
20 jax
10 lunge
5 walkouts

Metcon(25)
5 giant sets of:
20/16 cal airdyne/row
20 oh walking lunge(choose load)
10 mbsu/ghdsu
10 plank 2 bridge
5 burpee broad jump
5 rev burpees

@30:00-
3x10
bicep curls
tricep kickbacks
rev fly

@40:00
Finisher
1 min chest opener
1 min sh distraction
30 w raise
60 flutters
:60 sec six inch hold

Back squat 4 x 3

5min AMRAP Bear complec 50/35kg