Active recovery workout at 18:00.

OTM 10 minute
Kettlebell/ dumbbell push press x 5 (alternative)

21-15-9 reps for time:
- Pull-ups.
- Handstand push-ups.
- OH Lunges (20/10 kgs bumper).
*** Time cap: 20 min.

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

"Team Gallant"

In teams of 2 for time:
Run 1 mile with a 20/16 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/16 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/16 pound medicine ball
16 Burpee pull-ups

Share the work. One works, on rests.

2x5min AMRAP (3min rest)

a) 5 Thrusters 50/35kg
7 Bar over Burpees
9 Toes-to-bar

b) 5 Hang Clean & Jerk 50/35kg
7 High Box Jumps
30 Double Unders

AMRAP 18:
9 Power Cleans (70/50)
12 Strict Handstand Push-ups
9 Front Squats (70/50)
12 Strict Pull-ups

For time
50-40-30-20-10 - Air squat
25-20-15-10 - Barbell row 50kg/35kg
5-4-3-2-1 - Wall climb (scale up with Strict HSPUs)
Timecap: 16min

Vatsat 5x20-30 eri liikkein.

Metcon (reps)
5x 2min rounds:
200m run
ME calories row

2min rest between rounds