"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Push Press
10 x 3 reps

3 rounds:
30 OH Squats
30 Pull Ups

• 4 Sets of:
Toes to Bar 15-25 reps
0:30 rest each sets

" Complete 12-9-6 reps of:

-Front squat (90/60)
-Muscle up"

Alkulämmittely leikkiä ja mobility

Vatsajumppaa

20/10 x5
Burpee
Rapu
Askelkyykky
Tasapaino
Roikunta

Loppuvenyttelyt

Alkulämmittely ja mobility

Takakyykkyä

12min AMRAP
3 pysty punnerrusta
6 leukaa
8 askelkyykkykävely
7 cal laitteella

Loppuvenyttelyt

7x100m spirint

work/rest 1:1

Lepoja

Morning cardio: SKI
Ski at least 700 to 1000m for warm up.
Then
3 rounds
300m ski / 50 sec rest
3 rounds
200m ski / 40 sec rest
3 rounds
100m ski / 30 sec rest

These are MAX EFFORTS.
Try your best to keep the pace +-3 seconds each round.
Still... MAX EFFORT.

4 Rounds for Time (cap time: 30 min):

• 12 Burpees.
• 16 Fr. Rack Walking Lunges 50/35 - 40/25 - 30/15 kgs.
• 20 Diamond push-ups.
• 24 Sec Handstand Hold.
• 28 Kb Swing 32/24 kgs - 24/16 kgs - 16/12 kgs.
• 32 DU RxC Unbroken.