Every 2 mins for 16 mins:

6 Front Squats, 70 kg
6 Lateral Burpee (Over Barbell)s
Plank Hold, 30 secs

Upper body workout 🏋️‍♀️ + boxing skills (hits to pads)
Mixed exercises around a circle ⭕️

EILINEN tai

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

CONDITIONING (21.11.2018)

4x10min EMOM, 5min rest between (A+B+C+D)

A: 5 Pull-Up + 10 Push-Up +15 Air Squat

5min rest

B: Alternate between 1&2
1) 10 Push Jerk (unbroken, bar from ground)
2) 10-15 Medball Clean (squat cleans)

5min rest

C: 
1) 10-15 TTB
2) 8-15 Up and Down

5min rest

D: 
1) Row 14/9cal RPE 4
2) Row 8/5 cal RPE 2

Overall RPE 3-4, not all out!

Target: 10-15sec rest on each minute. Unbroken sets.

Strength / Skill:
5x1 Back Squat @ 85% of 1RM

WOD
5 Rounds
10 Front Squat
15 Pull Ups
Note: 1min rest between rounds. Record total time to complete to include the rest time.

Post:
3x1min weighted plank

Back Squat
3 Sets of 9 (64-68-72%)

Maastaveto / Tekniikka

5 x 8

75 GHDSU (not for time)

Rest 2' between each set

Warmup:
5 min jump rope
3 rounds
20m high knees
20m butt kickers
10 KTE

skills:
dips and KB swings

WOD:
20 min time cap
800m run
1 min squat cleans 75 Rx
1 min dips (black band)
1 min KB swings 1 pd RX
400m run
repeat cycle
800m run

complete with 89 total reps and 0:53 to spare