2:00 light cardio machine
1+1 calf / achilles strech
1+1 min couch strech
1+1 min lat strech

On the 4:00 x 5 Rounds:
5 Devil Presses 22,5/15kg
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats 22,5/15kg
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses 22,5/15kg

Record your time for each interval, as your final score is the slowest of the 5

Back Squat x 5 reps @40,50,60%
Shoulder Press x 5 reps @40.50.60%
Deadlifts x 5 reps @40.50.60%
rest 1,5-2 min bwn sets.

Good morning 2x8

For time
Buy in 300m Run
+
12 Burpees
12 Power Snatches 50/35kg
12 Burpees
12 Thrusters
12 Burpees
12 Hang Clean & Jerks
12 Burpees
12 Overhead Squats
+
Cash out: 30 Toes-to-bar

STRENGTH
1) Front Box Squat: 3RM in 8 sets. Rest 2:00
- Parallel Box

2) DB Hip Thrust: 4 x 8. Rest 90s.

3) DB Rear Foot Elevated Split Squats: 3 x 8 ea. Rest 60s.

4) Serratus Crunch: 4 x 10. Rest 60s.

EXTRA CREDIT
5 Minutes of Static Stretching

1 x Clean
1 x Jerk
1 x Back Squat
1 x Snatch Grip Jerk
1 x OHS

12min amrap:

• 1min DU
• 1min käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)
• 2min DU
• 2min käsipainotempaus
• 3min DU
• 3min käsipainotempaus

Tulokseen kaikki toistot yhteen. Kommenttiin jokaisen sarjan toistot.

21-18-15-12-9-6-3:
Double Dumbbell Squats 22,5/15kg
200 Meter Run

Light Option

15-12-9-6-3
Double Dumbbell Squats 22,5/15kg
200 Meter Run

22min EMOM
2 Hang power clean
2 Thruster