Assarit

3 rounds
10 hip thrust w/barbell
8/8 bulgarian split squat w/db
10 box step up w/db

Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood

Kids " Diane "

21-15-9

-Maastaveto, 20-30kg
-Käsilläseisontapunnerrus (boxilla)

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Three rounds, 12-9-6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps