Back squat
4 x 8 x 70% / rest 2 min

10 x alkavalla 2 minuutilla

1. 15 istumaannousu, 20 tuplanaruhyppy, max boksillenousu jotain painoa mukana
2. laite, ylläpidettävä vauhti

Ota boksillenousuihin kyytiin käsipaino/kahvakuula/säkki/pallo

2 Rounds of (45sec ON/15sec OFF)
1) Bike for Cals
2) Weighted Box Step Overs
3) Burpee to Plate
4) Row for Cals
5) Farmers Walk
6) Wall Balls
7) Rest

Back squat
4 x 6 x 70% / rest 2 min

Deadlift
10-10-7-7-3-3-3

Push Jerk 5x1

Deadlift

4x4

E3MOM / 2-3 RIR

Back squat

5x3

85-87% / 1 RIR /E3MOM

Amrap 6
Run 800m
rest of time amrap Wall Ball shots

rest 2 min

Amrap 6
Ski 1K
rest of the time amrap Burpees

rest 2 min

Amrap 6
Row 1K
Rest of the time amrap American swings

rest 2 min

Amrap 6
Run 800m
Rest of the time amrap Wall ball shots

-score is total reps of "amrap" movements

A) Box jump to single leg landing
4 x 6 / rest 1 min
*Alternate landing leg each jump

B) Back rack reverse lunge
4 x 12 / rest 2 min

C) 3 rounds
10 barbell side bends (back and forth)
10 good mornings
20 sit ups