5-8 rds
10x up down
15x hollow rock
20x box step up

Back squat 3 x 8

Amrap 20'

20/15cal Machine
20 DB Snatch 20/14kg
20 Sit Up / 15 T2B
20 Lunge Jump

Wod
For time :
30-25-20-15-10-5
Push Press Left Hand @20/12kg
Push Press Right Hand
Goblet Squat
Sit-Up
Burpee
Timecap: 35 mins

Afterparty

30 sec front 30 sec side/R 30 sec side/L PLANK in 3 rounds without rest

Box
Warm up:
Classic gym (boka, térd, csípő, vall)
30" jumping jack
Jumpings:
Knee, foot, one leg,
10 burpee 2x
Box step 2x10
Box jump 2x10 (nyújtva, Guggolva)
Box step with db 2x8x2
2x5 bátor ugrás
One leg box Squat 2x5

10 perc amrap
1.:10 burpee box jump 5 v sit
2.:10 v sit 5 burpee box jump

50 Goblet kyykkyä, keskiraskas, haastava paino

RMU
Warm up: classic gym
ring pull up 3x5 ring push up 3x5, 3 ring kelep
core
ring plank 3x 30"
Ring pull up like RMU 3x5
-RMU to knee
Ring hollow
ring arch
ring hollow-arch
RMU with bend

WORKOUT :
ring hold 3x30"*3
30" hangs

RestDay!

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

21-15-9-15-21
Thrusters 75/55
Pull-ups