10 x 12m Walking lunge ( YGIG with partner) Front rack carry

10 each 20 in total

Run 5K

8 AMRAP

15 sit-ups
10 lunges
5 kipping HSPU / box HSPU / pike push-up

1) 12 Bicep Curls
2) 12 French Presses

Option 1

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Wear a weight vest if you have one (14/20 lb)

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Option 2
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Head out for the second run no later than 25:00.

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Option 3
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.

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INTENDED STIMULUS
- 30:00-45:00; cap at 50:00.
- Each run in 10:00 or less.
- Partition pull-ups, push-ups, and air squats as desired; scale to keep this portion between 20:00-30:00.: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
- If you plan to opt for 10-20-30 for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout.

5 x 7 Min AMRAP (with 1min REST between AMRAP's)

A.
4 Pull-ups
8 Push-ups
12 Air Squats
SkiErg for Calories

B.
7 Burpees
7 Sit Ups
Row for Calories

C.
15 Wall Balls, 20/14 lbs
Echo Bike for Calories

D.
8 DB Snatches, alternating 22,5/15 kg
8 DB Goblet Squats, 22,5/15 kg
BikeErg for Calories

E.
10 Ground to Overhead, 15/10 kg plate
8 Walking lunges, 15/10 kg plate
Burpee box overs

Person 1 does all the movements, then swap to Cardio machine.
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

The teams score will be the total number of Calories and burpee over box completed within the 7-minute time.

Rinnalleveto 2,2,2,2

Nousevat painot, alkavalla 2 min

15 Min EMOM
1-5 doubles 60%
6-15 singles building up.

15 minutes:

• Dip (ring or bar, use extra weight if needed) 3x8 (no fails)

Front Squat- 4 RM of the day

TC 12min