5 min
50 goblet squat
AMRAP Burpee

2 min rest

5 min
50 sit ups
AMRAP kettlebellswing

2 min rest

5 min
50 reverse alternating goblet lunges(25 per leg)
AMRAP box jump

2 min rest

5 min
50 single arm kb thruster
(25 per arm)
AMRAP cal row

Laske kaikki toistot sekä kalorit yhteen.
Laita myös millä painolla teit liikkeet.

For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats

Timecap 40min

WARMUP
60-45-30 Seconds
Alternating Lunges
Shoulders Taps Video
Glute Bridges
Flutter Kicks
High Knee Run (In Place)

Body Armor

50-40-30-20-10:
Hollow Rocks

130 min
Warm up for 15 min

1.Gymnastics
A. Butterfly pull up practice for 20 min
- Drills
- 25 bfly

B. Every 2 min for 4 rounds each:
1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
B) Tough set of Toes to bar + Easy Ski - 4 x 10

2.Strength
A. 4 sets:
3 Back squats (Build to heavy)
3 Depth jumps
- Rest as needed

3.Metcon
A. 0:00-06:00
3-6-9-12-15...
Kipping HSPU > abmat
30 Double unders after each set
Reps: 14 HSPU @ round 15

06:00-10:00: Rest

B. 10:00-->
For time:
15 Thrusters 40/30kg
15 Power snatches 50/35 > power cleans 45 kg
15 Power cleans 60/40 > deadlifts 70 kg
Time: 3.29

4.Core
A. Accumulate 40 evil wheels
- 4 x 10

B. Accumulate 50/side side plank raises
- 5 x 10+10

A,
Power Snatch + Squat Snatch 1-1-1-1-1

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

5x(1+1)

B,
Tempo Snatch Grip Deadlift 3-3-3

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

Tempo- 3 secs up and down

C,
5 rounds for time of:
10 Push Press @70/47kg
20 Med Ball Cleans @9/6kg

Goal: sub 12 mins

D,
3 rounds for quality of:
10 Back Extensions
12 Rear Delt Raises, pick load
10 Weighted Sit-ups, pick load
10 Plate External Rotations, pick load (Cuban Rotations)

Ei ohjattuja tunteja!

12min “Mary”
5 HSPU
10 Pistol squats
15 Pullups

5 rounds for time of:

• 4 strict deficit handstand push-ups
• 8 kipping deficit handstand push-ups
• 16 dumbbell box step-overs

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

Hold two dumbbells in a farmers carry position for the step-overs.

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

WRK(15)
WRK for 15:00
4 burpees
100m run
4 squat jumps

Finisher
50 round the world
1:00 pigeon stretch