30s ON / 30s OFF for 16 min.

1. Weighted split squat L
2. Weighted split squat R
3. Alt. Weighted curtsy squats
4. Banded hamstring curls

AMRAP 12
6 Push Jerks 50/35kg
9 Bar Facing Burpees
12 Alt. Front Rack Lunges

Kipping skills for 15 min:

10 kip swings
3x kip swing + kipping pull up (use bands if needed)
10/10 hollow/archrocks
10 hollow/arch presses with foamroller

For time
800m Run
+
21-15-9-15-21 reps of Wall Balls
12-12-12-12-12 reps of DB Snatches (heavy)
+
400m Run

For time;
100 Double Unders
Then,
4 Rounds of:
25 Push-ups
25 USA KB Swings @ 24/16kg
Then,
100 Double Unders

• Rx+: 6-12 Strict Handstand Push-ups; Heavier KB
• TIME CAP = 20:00

6 sets
2 x Power Clean + 2 x Front Squat; go every 1:30

• Add weight for the first few sets and then hold consistent.

5min Amrap

10 Raakapunnerrusta 45/35kg
5+5 Pistoolikyykkyä

5x10 Dips
5x10 bicep curls
Rest

5 X E8MOM

20 wallball
30 alternating DB snatch 45/25 lbs
400 m run

(Advanced for time, time cap 40 min)

A1) Close Grip Floor Press
3 x 6-8. Rest 45s.
– 3 moderate/heavy sets of 6-8

A2) Ring Rows
3 x 12-15. Rest 45s.
– slight pause at top of each rep