Työstä 20 min
- bar mu
- bar mu progressions
- ring mu
- ring mu progressions

5 rounds for time of

• 1 L-sit rope climb, 15 ft.
• 35 strict push-ups

Muscle
5 Rounds
5 x Rack Pull
10 x Dumbbell Squat Clean
10 x Hammer Curl
5 x L Hold Leg Raises

Metcon
5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of rowing (calories)

Rest 1 minute

Post total reps completed to comments.

Push press 3 x 3

3x10 Seal row

-Hollowpito
-Mittarimatopito
-PEP
-Käsilläseisonta

-Skinthecat
-Rengaspidot 3 x 5-10 sekunttia

• 4 Sets of:
Double KB Farmer Carry (2X32/24Kg) max distance unbroken
Rest as need each sets

For time:
20 wall walks (:05 hold at
the top of the walk)

Skill
Sand bag clean

6 rounds
Run 100m
12x dips
24x Walking lunges
7x Burpees