Safety Squat Bar 8x2x80%
Reverse Hyper 5x8-12
Kelkka omapaino x 10 työntöä (palautukset 2 min)

“ANNIE”
50-40-30-20-10
DU
abmat sit ups

3 x 10 varpaat tankoon

3 x 1 min L-pito roikkuen tangosta

4 Rounds
300 metres sprint run
1 min rest
100 metres sprint run
1 min rest
200 metres sprint run
REST 5 MINS BETWEEN SETS.
Workout details:
Run the 300 metres at a controlled sprint,
Run the 200 at the same pace you started the 300 metres

AMRAP 15
"karen"
150 wallball shots 20/14p
remaining time rowing distance

Banded Facepull-aparts: 4 x 25. Rest 30s.

EMOM for 4 rounds:
1) max strict T2B
2) Rest
3) max AMSU
4) Rest

For Time:
21 Thrusters (115/80)
9 Ring Muscle-ups
15 Thrusters (115/80)
15 Chest to Bar Pull-ups
9 Thrusters (115/80)
21 Pull-ups

Max Effort Floor Press
5-5-4-3-2-2-2-2-2-2
2min Recovery

Hip Thrust 4x12 reps