5 kierrosta

9 boxihyppyä
9 wallball

5 rounds:
100' Mixed DB carry (One DB overhead, one DB in the front rack), switch arms at 50'
50' DB walking lunge (DBs at sides)

EMOM20: (Each minute is 45 seconds of work with 15 rest)
Min 1: Man makers

Min 2: Farmers handle hold (AHAP)
Min 3: Double unders or single unders
Min 4: Sand bag bear hug hold (AHAP)
Min 5: Rest

Bent over barbell row (supinated) 15-15-12-12 reps

7,5 km ski for time

Leikki: pizzalähetti ja mobility

Tabata 6x20/10s
selänojennuspito

12min amrap
4 burpee ja laatikon ylitys
6 istumaannousu
20m karhukävely

loppuvenyttelyt

A.
Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110

Every 3mins x 3 sets
AB 21/18 Cals
10 Wall Balls
15sec Wall Facing Handstand Hold

AMRAP 20 min:
- 15 Deadlifts (100/70 kgs).
- 50 Air sit-ups.
- 250 m run.

C.

Three sets of:

Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)

Rest as needed