EMOM 18'
minute 1
30 double unders (or technique work)
minute 2
10 burpees
minute 3
15 kb swings @32/16

2-3 Sets
5 Broad Jumps (build with each set)
10 Rower Pike Up (place hands on parallettes)
6-8 Half Kneeling Landmine Press/arm

3 rounds:
10 DB Front squat
10+10 Single leg glute bridge
20 box step ups
-rest 2 min between sets-

Lämppä leikki ja mobility

Treenataan leukoja

Metcon 15min
Askelkyykky 10m
Kuppikeinu 5x
Lankussa sivuttain kävely 10m

Loppuvenyttelyt

With partner 3 rounds for time:
20/15 calories row
5 Thrusters 25/15kg dbs
20m walking lunge 25/15kg dbs
5 thrusters 25/15kg dbs

*You go, I go.

6RFQ:

6 x Power clean (60-70%)
6 x Deficit HSPU
6 x C2B
6 x Box jump (75/60cm)

LADDER
burpee + clean @25/40
for the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of the second minute, 3 reps of each exercise, continuing as long as you are able.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(20)
Run for 20:00 mins or 2 miles

Fininsher
50 crunches
1:00 quad stretch

AMRAP 16
300 m run
20 steps walking lunges
12 DB Push press