For Time

3 Rounds
30 Wall Balls
15 Pull Ups
@9/6 (20/14)

RestDay!

For Time:

9-6-3 Deficit Handstand Push Ups
30-20-10m Front Rack Walking Lunge

Deficit 23/15cm
Lunge 60/45kg

CAP 15

Tee 1-2 lähestymissarjaa/jalka
Työsarjojen välissä 60-90s. lepo

AMRAP 15
300m run
20 steps walking lunges
15 DB snatch
10 box jump

6min of continuous movement:
For example:
Bear crawl, Crab walk, Walking
lunge, Pig walk, Shuttle run,
Lizard walk…

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2 rounds with barbell:
10 Straight leg deadlifts
10 Hang squat cleans
10 Strict press / Push press

A,
Push Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 1-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
A single set of Strict Pull-ups for max reps.

D,
5 rounds for time of:
60 Double Unders
30 Air Squats
15 Shoulder-to-Overheads, 61/43kg
Goal: sub 15 mins

E,
3 rounds for quality of:
8 L/8 R Single Leg Deadlifts, pick load
15 Box Hamstring Curls

3 rounds
- Single arm preacher curls, high reps
- high incline bench press (heavier DB)

3 rounds
- Chest supported incline curls (sync)
- lower incline bench press (heavier DB)

3 rounds
- Curls to face
- Bench Press (heavy DB)

For Total Calories:
Minute 1: 1 Calorie Row
Minute 2: 2 Calorie Row
Minute 3: 3 Calorie Row
Minute 4: 4 Calorie Row
...
Add 1 Calorie Every Minute.