AMRAP 16min
3-6-9...
burpees
toes to bar
single leg squats

A) 5 Rounds
10 ring row
15 sit ups
20 kb swing

B)
5x 400 metres Run < 1min 20 sec
rest 1 min after each 400 metres run
5x400 metres row sprint

rest 2 mins after each sprint

run 1000 meter

run 1 mile

Front Squat work up to 90% with singles

Front Squat x 4 x 6 sets@80% of 1RM

Metcon (Time)
"Running DT"
5 rounds for time:
200m Sprint
12 Deadlift@70/45kg
9 Hang Power Clean@70/45kg
6 Push Jerk@70/45kg

Find your 2 RM front squat of the day!

AMRAP 30'

Team of 2
-80 WB / Dip hold (ring)
-80 T2B/ Wall sit
-80 STOH/ Plank hold @60/40kg
-80 DU/ L-sit
-80 DL/ HS hold @60/40

While the first athlete is doing the dynamic movement the other is holding the static movement - Switch any time

Deadlift 10 - 8 - 6 - 4

Rest 2'

Time cap 20'

Go for a walk enjoy yourself.

1. Hauis kääntö 3x2
2. Kyykky 3x3
3. Etukyykky 4x5