20 AMRAP

5 Back Squat 225 / 155
Then
2 rounds of Cindy
5 pull ups
10 push ups
15 air squats

Open Gym 1:15

1min Push Up
1min Kettlebell Swing (OH)
1min Squats
1min Sit Ups
1min Rest
3 Rounds, For Reps

A/ EMOM 12'
1- BB Front Rack Hold (from rack with your FS max 80-90%)
2- Wall Sit
3- Rest

B/ AMRAP 20'
30m Bear Crawl with DB 2x 22,5kg/15kg

4/4 DB Front Rack Lunges@ 2x 22,5kg/15kg

15 Sit Up with weight @ 22,5/15kg

4 Man Maker @ 2x 22,5kg/15kg

30m DB Overhead Carry @ 2x 22,5kg/15kg

7 min AMRAP

6 Käsilläseisontapunnerrusta boxilla
6 toes to bar

Tee liikkuvuusharjoituksia 20-45min ajan.

Complete as many rounds as possible in 10 minutes of:

• 10 burpee box jumps, 20-inches
• 155-lb. squat cleans, 10 reps

Football bar penkki 3x6-10 (kapea ote)
Pendlay Row 5x4-6
Takaolk käsipainolla 3-5 sarjaa (yhdellä kädellä)

For time:
100 x DU
100 x pull up
100 x pistol squat
100 x T2B
100 x hand stand push up

Or

10 reps and 10 rounds.

Time cap 40 min.

2-3 Sets - NFT
10 Jerk Balance (load very light - drilling for split jerk)
20sec Ring Body Saw Hold (hold at full extension)