OPTIONAL COOL DOWN
6-8mins rolling major muscle groups

E2MOM for 3 rounds:
1) AMRAP: 10 Crunches + 10 Reverse crunches
2) Rest
3) 10 Ab-wheels + Plank hold
4) Rest

A,
15 mins to find any ONE of the follwoing movements for a heavy single:
-Heavy Axle Bar OR Log Clean and Jerk
-Heavy Axle Bar Deadlift
-Heavy Stone or Sandbag to Block (chest height)

B,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 GHD Hip ext., pick load - light weight

C,
Teams of 3 - 5 rounds for time of:
10 Dumbbell Ground-to-Overheads, 22,5/15kg
10 Over Unders, 60/50cm
Run, 200 m

Complete in teams of 3. One person starts on each exercise and you can only rotate once each person completes their work. Continue to 5 full rounds.

1min work, 2min rest x8

80m run
AMRAP burpee pull ups

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8 kierrosta 1min töitä 2min lepoa
80m juoksua viivajuoksuna (ei kosketusta)
sen jälkeen loppuaika niin monta toistoa kuin kerkeää burpee leuavetoja

For Time:

40 wallball
30 sit up
20 power snatch @40/30kg
10 ohs
20 power snatch
30 sit up
40 wallball

(Target under 12min Time cap 18min)

Press in split
5 x 2 @ 9RPE

Hang power clean, front squat & front squat
5 x 1 @ 80% of 1RM power clean

Barbell front rack reverse lunge
3 x 10 (5 each leg) @ 9RPE

Optional accessories

100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

RestDay!

Rive ja työntö

For time:
3 rounds
Ring row 12
DU 24/ single 48
KB swing 32 (16 kg/ 12 kg)

Time cap 12 minute

🎲🤩😊🥳😇🎲