For time in teams of 3:
120 wb
- rest 60s
120 db snatch
- rest 60s
120 kipping knee raise / V-up / tuck up
- rest 60s
120 no-jump burpee

TC: 30

Molemmat versiot voi tehdä päivän kaikilla tunneilla.

5:00 Row @ very easy pace
+
2 Rounds
5 Scapular pull-ups
10 Goblet squats
5 Burpees
+
Bar muscle-up/thruster drills – 1 to 2 rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Front squats @ empty barbell
3 Single kipping pull-ups (focus on max hip thrust)
5 Push presses @ empty barbell
3 Glide hip snap to the bar
5 Front squat drives to thruster @ empty barbell
3 Jumping bar muscle-ups with hip snaps
+
Build to workout weight for thrusters and devil’s presses
* Do a few Rope climb pull-up from floor between sets before moving to full rope climbs
+
@ workout weight
250m Row
5 Thrusters
3 Bar muscle-ups
1 Rope climb
6 DB Devil’s press

1: 0:45 row
2: 10 box step-overs
3: 0:45 bike erg
4: 12 line facing burpees
5: rest

shoulder & Th mobility

band resisted book opener 3x8/8

Superset, 4x 3/3 KB armbar
5/5 quadruped Th rotations

side plank rotations 3x8/8

alternating downward dog 3x6/6

unilateral KB OH hold TABATA

10 ring row
8 ring push-ups / normal push-ups

1: 10 burpees over line
2: 0:30 plank hold
3: 10 thrusters
4: 15 sit-ups

For time
- 15/20-calorie row
- 15 box jumps
- In the remaining time, perform a dumbbell farmers carry for max distance

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

AMRAP 38, partioned anyhow

100 Calories Bike
100 Push-Ups
100 Wallball
100 Box Step-Ups
100 Calories Row
100 Ring Rows
100 Lunge Steps
100 V-Ups

For time

• 800/1,000-meter row
• 21 overhead squats
• 600/750-meter row
• 15 overhead squats
• 400/500-meter row
• 9 overhead squats

• 200/250-meter row

• ♀ 95 lb

• ♂ 135 lb