CONDITIONING

3 rounds for time

30/22cal Row
30 Wallball

RPE 4-5, very heavy breathing, go all out if wanted!

WEIGHTLIFTING (3/3)

Squat from the Hole 3x5 video

RPE 4

AMRAP 15
15 Wall Balls
15 Box Jumps
15 KB Swings 24/16kg
45 Double Unders

A2 Reverse Lunge KB/DB 3x6+6
Rest 1min

4 Rounds
2 min 3 Turkish sit up + 1 Turkish get up
2 min 5 Strict pull + 10 Box Step over
2 min Row
2 min Rest

Sots press 5x5

Split Squat
3x6+6, Tempo 3010
Rest 2min

EMOM 10

Even : 3 Heavy Thrusters, Climbing
Odd : 6-10 Toes To Bar

Workout 18.1

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks
14/12 -cal. row

DB 22,5 / 15kg

8 min alkavalla minuutilla

1 tempaus raakana tai kyykkyyn, sopiva paino