• 20 Min AMRAP of:
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps
Row 500 m

Lepoa

5 x 3 (touch & go)

Lämmittely ja mobility

Otm 10
4-6 leukaa

Metcon: 10 min amrap
10 punnerrusta
30m juoksu
8 Kk mave

Loppuvenyttelyt

Alternating On the Minute x 16
Odd – 15 Calorie Row
Even – 12 GHD Sit-Ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 sec wall sit
5 squats
5 superman

FGB clock(17)
3rds
1 min per exercise, rest 1 minute after each round.
rope slams
squats
sit-ups
burpees
row/airdyne

3x2 strict/bench press(10)

Finisher
100 flutters
stretch and roll

5 RFT:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

12:15-1:15

Perform as many thrusters as possible in the following complex

5 Rounds of 3 minutes amraps with a 3 minute break between rounds

• 20 cal assault bike
• 10 bar facing burpees
• AMRAP thrusters 40kg

Score is the total amount of thrusters performed in all 5 rounds