Juoksu 30 minuuttia.

Juokse 30 minuuttia kevyttä juoksua.

Voit pitää 10 minuutin kohdalla kävelytauon.

Kirjoita ylös kokonaismatka.

30 rounds for time:

5 x wall ball
3 x handstand push-up
1 x power clean (100/70 kg) Scale to 85% of 1RM power clean

Time Cap: 35min

Back Squats
4x8x65%
8+ 65%

4 kierrosta

20 kahvakuulaswingi
10+10 kahvakuula rinnalleveto
10 goblet kyykky

For time:
500m row
30 kbs @32/24kg
30 box jump
30 push up
30 box jump
30 kbs
500m row,

Target under 12min, Time cap 15min

EMOM20

1. 20sec HS hold
2. 12 T2B
3. 15/15m Mixed carry
4. 12 Alt. DB Z-press (3-0-X-1)
5. Strict ring pull up 6 (2-0-X-2)

AMRAP 20
2 Rounds of CINDY*
1 Round of D.T**

*5 Pullups + 10 Pushups + 15 Squats
**12 Deadlifts + 9 Hang Power Cleans + 6 Jerks 70/50kg

Find a heavy set of 3 reps

”5 min abs”
1 min: Hollow rock
1 min: Sit-ups
1 min: Scissors
1 min: V-ups
1 min: Flutter kicks
_

Death by shuttle run*
Keep going until 20 minutes is up. If you fall off the pace, start over from 1.

*10m posts.

3 Front squat + 6 Back squat x3
(~87.5-90%)

Rest 3-4min btw sets.