30mins work:
60m Farmer Carry - AHAP
60m Sledpush - AHAP
60m DB Walking Lunges - Moderate weight
20 D-Ball, Stone or Sandbag to Shoulder

• Do in any order and split as needed.
• Once you have completed one round of each, start the next round and just continue working for 30mins

4 x AMRAP5

Vaihdellen A ja B. 3min lepo amrappien välissä.

A) 6/4 Cal pyörä + 6/6 Kahvakuula rinnalleveto + 8 Sit up

B) 6/4 Cal soutu + 6/6 Käsipaino tempaus + 8 Wall ball

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

For 40 minutes at consistent pace:
3 min row for calories
20 m quadruped crawl
3 min ski for calories
10 rolls to candlestick
3 min bike for meters
10 toes to rings
2 min rest

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @50-70%

3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Deadlifts
E2MOM x 5
10@ 50%
8@ 60%
6@ 70%
4@ 80%
2@ 85%

For time

• Run 400 meters
• 21 kettlebell swings
• 12 pull-ups

♀ 35 lb
♂ 53 lb

3 max sets of handstand push-ups

AMRAP 20:00
50/35 cal bike (sub 60/48 row)
50 single dumbbell hang C&J 50/35
50 single DB overhead reverse lunges
50 deadlifts 135/95