5 rounds
10 ub back squat @ 84/61 kg
20 cal airbike/echobike LEGS ONLY
1:00 rest

6 mins
0-3 mins Max Row Cal
3-7 mins Max Push Ups
6 mins
0-3 mins max Pistols
3-6 Mins Max DU
6 mins
0-3 mins max Weighted Walking Lunges
3-6 mins max Pull Ups

Emom 10:
Odd: 3-10 strict c2b
Even: 10-25 ghd sit-up

Rest 3 min

Emom 10:
Odd: 5 strict hspu ( use deficit)
Even: 15-30 backextension

Rest 3 min

Emom 10:
Odd: 5-15 ring push-up
Even: 6 barbell Bentover row ( lay on bench)

Metcon
Run 1 Mile then
3 Rounds of:
21-15-9
KB Squat Clean and Jerk
Russian Twist

210-150-90
Jump Rope

WOD
Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps

Warm Up
200 M Run
100 Jump Rope
50 K2C

Muscle
Pull 4x4
Deadlift
Pull Up
T2B

Metcon
21-18-15-12-9-6-3
Ring Row
Sit Up
Ez Curl

100-80-60-40-20
Jump Rope
Toe Taps

KB Curls
4 x 8-10. Rest 60s.

Three rounds for time of:
10 Deadlifts (315/205 lbs)
15 Pull-Ups
Rest until the running clock hits 10:00, and then…

For time:
Row 60 calories
60 Walking Lunges with 32/24 kg Kettlebells in Farmer’s Carry Hold

Record the total time.

For time
30 Burpee Box jumps over
Then
100 Walking Lunge

EMOM : 10 Alt Dn snatches 22,5/15

Warm Up
Run 250 M.
125 Jump Rope
75 Core Reps
25 Banded Rack Pull Reps

Muscle
5 x 2
Deadlift
Clean
Front Squat
Push Press
Back Squat
Military Press
Bench Press
Barbell Row
Pull Up
Ring Dip
Chin Up

Metcon

12 min EMOM
Joka alkava min tee
2 x rinnalleveto riipusta + 3 x korkea boxihyppy