Ladder
2 - 20 Power Squat Clean @40/30kg
10 - 100 Double Under

EMOM 3'
5 Burpees

In a 6 minute window:
0-4 Max Row Cal
4-6 Max Pull Ups
Rest 3'
In a 6 min window:
0-4 Max Pistols
4-6 Max DU
Rest 3'
In a 6 min window:
0-4 Max Walking Lunges
4-6 Max Push Up

For time:

• 15-foot L-sit rope climb, 4 ascents
• 15-foot legless rope climb, 8 ascents
• 15-foot rope climb, 12 ascents

Ladder
2-20 Power Squat Clean @40/30
10 - 100 Double Under

Emom 3'
5 Burpees

30 min EMOM

min 1. 4 push up + kneetap (eli punnerruksen aikana koita koskea polvea) tai vaan punnerrus
min 2. 20 sec hollow hold
min 3. 20 sec superman hold
min 4. 10 dippi kädet penkillä
min 5. 4- 6 burpee + polvennostohyppy

Composed by Gavin Peacock.

Warm up(0:00-8:00)
2rds
10 frog jumps
10 in and outs

Mobility(8:00-12:00)
1:00 min pigeon
1:00 min couch

Fittrain(20)
c/o of Alchemy 365
A20
5 Rounds:

3 minutes:
6 Half Burpees
6 Push-Ups
12 Narrow Mountain Climbers
18 Jump and Touch

1 minute:
Rest

Finisher
30 w-raise
60 alt sit ups
1:00 min ham stretch

35/37,5/37,5/37,5/35