• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each
• Lizard Pose - 60s each
• Prayer Stretch - 60s
• Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

AMRAP 20:
50cal Row
40 Abmat Butterfly Sit-ups
30 Pull-ups
20 DB Snatches 20/15kg
10 Burpee Box Jump Overs 60/50cm

1: 50s row
2: 15m lunges with db's/kb's
3: 12 alternating db/kb snatches
4: 10 T2B's / kipping leg raises
5: 10 push-ups

8x3min ON / 1 min OFF

A:
10 alt. Dumbell Snatch @22,5/15kg
20 air squat
30 Double under

B:
10 push up
10 box jump over @60/50cm
10 alt. Db reverse lunge @22,5/15kg

Alternate “A” & “B” (4-4 sets)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Back Squat
2x5x70%
2x3x75% - 80%
2x2x85% - 90%
2x1x90% - 95%
Send Off 3:00

EMOM 6
3 Devil Press + 3 high box jump
22,5 / 15kg - 30 / 24"

A,
Tempo Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs down and up.

B,
For time:
1000 Weighted Box Step-ups, 20/15kg, 50cm

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

C,
3 rounds for quality of:
Ring Support Hold, 20 secs
Ring Dip Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Rest as needed between rounds.

Alternating DB press 4x20 reps

5 x 5
Hitaasti alas