A) Back Squat-work to heavy set of 6 in 10 min
B) Front Squat- 2x8 @ 70% of A
B) EMOM for 10 min
6 Wallballs 20/14 14/10
6 T2B

A.
Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds

B.
Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds

5RFQ
20m Toe Walking
20m Heel 2 Toe Walking
20m Jump & Stick the Landing
20m Duck Walk
rest 2 minutes

5 Giant Sets

strict pull ups
ring dips

rest btw sets as needed

" 21 - 15 - 9
Chest to Bar
High Box Jump"

*Kyykkytekniikka / etukyykky 3 x 6

*Kippi, kippi toes to bar

"With a partner, complete the following for time:

-Row 100 calories
-100x wallball (9/6)

-Row 50 calories
-50x wallball (9/6)

-Row 25 calories
-25x wallball (9/6)

ANY time that the wall ball stops moving or hits the ground, stop what you are doing and do 10 Burpee BarTouch (alt)
You must transition while the wall ball is in the air."

"Bench Press
1x1
(90%)" 10 set.

"8 Front Squats 80/60
16 Over-the-Bar Burpees
32 Double Unders

6 Front Squats 80/60
12 Over-the-Bar Burpees
24 Double Unders

4 Front Squats 80/60
8 Over-the-Bar Burpees
16 Double Unders "

A) skill 10 min
Handstand
Handstand walk
Handstand (shoulder tap)

42 min emom (peruskunto)
1 min: 10 box jump
2 min: 10 KB snatch 32/24
3 min: 30 double unders
4 min: 10 goblet squat 32/24
5 min: 15 sit ups
6 min: 1 round of cindy
7 min: rest

Jokainen toisto laadulla. Ei oksu suussa.