10 min Amrap
50 Double Unders
10 DB Thrusters (50/35)

Omat vatsat

Pair workout
Station 1
Row for calories
Bike for calories
Station 2
Burpee box jumps
KBS 24/16
Station 3
Deadlift 100/70
Front squats 80/55
Station 4
Dumbbell snatch 20/15
Push ups

Weightlifting:
3 Rounds of:
3x Bench Press
6x Bridge Floor Press
9x Weighted Push Up

3 Rounds of:
3x Military Press
6x Push Press
9x Front Raise

Crossfit:
3 Rounds of:
33 Ft Walking Lunge
33 Sit-Ups

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

Muscle
Upper
Pull Up 12-9-6-3
Dumbbell Press 20x each bench position
Upright Row

Metcon

TABATA THIS!
row (cal)
thruster @40/25
handstand push up
swing @24/16

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 lunge
5 v-ups

Metcon/*Rx(25)
4 giant sets
8 bulgarian split squats
8 sit ups
8 curls
8 slow bicycles
8 shoulder press
8 dbl crunch w/leg ext
8 rev fly
:30 sec plank

rest as needed between rds

Finisher
30 w raise
30 sec mod y iso
30 arm circles
60 flutter kicks
2 min hip opener

Superkids

2 x Tabata

• varpaat tankoon / polven nosto
• lihaksetpäällä kyykkypito

Ninjat

3 x Tabata

• varpaat tankoon
• ilmakyykky
• käsipainovauhtipunnerrus