Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(24)
WRK 7:00 REST 1:00 x3
10 bridged floor press
8 step ups or box jumps
6 burpees
4 renegade rows(push up row+push up row=1)

Finisher
50 crunches
1:00 child's pose

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

Banded deadlift 8-8-8-8 reps. Add weight for each set.

10 Rounds For Time:
5 Box Jump Overs (30"/24")
30-ft. Handstand Walk
1 Rope Climb (15ft.)

Time Cap: 15 Minutes

Wodeille viettää Jennin Synttäreitä :)

4 Rounds For Max Total Ring Muscle-ups:

300 Meter Row @ 2K Pace + 20 Seconds
200 Meter Row @ 2K Pace + 15 Seconds
200 Meter Row @ 2K Pace + 10 Seconds
1 Minute Max Ring Muscle-ups

1. Bike cal 2."Man Maker"
2. Hollow Rock 4.Thruster w/2KB
3. Rest

• 4 Round of:
Parallettes L-Sit @ max hold
Strict Ring Dips 15/10 reps

Eilinen/Lepo

• 5-5-5 of:
BB Front Squat
5RM
90% 5RM 5-5 reps