3x4 min amrap, 2 min rest between amrap

9 cal row
6 row over burpee
3 pullup

OTM 10 min

Push up 4 - 8 rep every minute

WU
Over olla lyhyt

2rds
6 Burpee
6 Squat Jumps
6 sit ups

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Resisted Nasal Breathing: 15 Breaths
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

Straddle Planche Progressions:

1. Scapular shrug
   Use following template:
   3x3, 5x3, 3x6
   4x6, 4x9, 5x9r
   4x12, 4x15, 5x15

2. Forearm plank

3. Plank
   Use following template
   3x12, 5x12, 3x24
   4x24, 4x36, 5x36
   4x48, 4x60, 5x60

4. Single arm plank
   Use following template
   3x6, 5x6, 3x12
   4x12, 4x18, 5x18
   4x24, 4x30, 5x30
   Perform with the coupled mobility exercise.
   For Quality

3 rounds for time:
800m Run
21 Toes to Bar
12 Deadlift 125/82,5kg
TC 22

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (90/45) Kelkka

Rest 1:00

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (45/20) Kelkka

KILOS
First weight: 41/20
Second weight: 20/10

Build up to heavy single clean

For time:
10 Deadlift @120/80kg
20 HSPU
30 Bar Facing Burpee
40 Box Jump @60/50cm
50 DB one arm Hang Cl & Jerk @22,5/15kg (25/side )
40 Box Jump
30 Bar Facing Burpee
20 HSPU
10 Deadlift
Timecap: 30 min