8 min AMRAP

5 PEP
6 leukaa
7 + 7 käsipainotempaus

5rft:
8 DB front squats
12 Burpees
16 Squat jumps
20 DB push press

M)
Pull

F)
Skill: Arms
5 x 5 French Press
5x20 Banded Push Down

Metcon:
5 Rounds of
50 M. Sprint
21-18-15-12-9 Wall Ball & Sit Up

M)
Push:
24-12-6-12-24

F)
Skill:
5 x 10 Hammer Curl
5 x 15 Pull Up
5 x 20 Banded Bicep Curl

Metcon:
'Fran'
21-15-9
Thrusters
Pull-ups

Tabata: Butt "for quality"

Complete the tabata with these four movements:

Hip thrust
Hip thrust top hold
Hip thrust top quarter
Hip thrust top hold with adduction/abduction

---

Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

EMOMx8:

Odd: 4 Snatches 60/40
Even: 7 Overhead Squats 60/40

20 on 10 off x 8
Weighted lunges
V-ups
Burpee man makers
Kb swings
Dips/push ups

400 M. Run Buy In

8 Min AMRAP -
1 x Ring Dip
1 x Bench Press
1 x Pull Up
1 x Chin Up

8 Min AMRAP -
10 x Ring Row
10 x Bench Press
10 x Chin Up
10 x Box Dip

4 Min AMRAP
Weighted Leg Raise
Box Jump
Weighted Abmat Sit Up
Box Jump

3 Sets NFT - Scapular Work
6-8 DB Powell Raise/arm 30X0
6-8 Rower Pike ups Slow Controlled

MAX
5-3-3-1-1-1
SDHP

MUSCLE
10min. AMRAP:
20 Box Jumps (24/20″)
20 Pull-Ups

METCON
15 min. AMRAP:
21 Sit-ups
14 Kettlebell Push Jerks