Alternate;
1. 5-8 Strict HSPU
2. 15-20 hollow rocks

Tabata
DB Single arm hang c&j right
Lateral jumps over DB
DB Single arm hang c&j left
Lateral jumps over DB

3-4 rounds for quality
40m farmers carry pinch carry with the plates 2x15/10kg
15 reverse flys 2x5/2.5kg
10 sand bag or db Push Press

Running clock
0 - 10 min complete
200 DU
100 Wall ball shots

10 - 20 complete
~720 m run (takkakuja kyltti)
80 American swings 32/24kg

20 - 30 complete
40 burpee bj over (lateral)
40 cal ski /row

-kahdessa ekassa osassa tulisi jäädä lepoa vähintään 90 sekkaa.

25 Min Amrap;
Run 400m together
20 Dips (Ygig)
8 rope climbs (Ygig)

AMRAP 15
15 hang power clean 40/30
10 burpees over barbell
5 T2B

Accessory not for time 3rds
10+10 windmill
10 strict ttb/leg raise
10 wall squat

Push press + push jerk complex:
6 x 3+2 (aim a bit heavier than last week)

100 burpees

timecap 10min

4x

4min ON/2min OFF

Alt. between a and b

A) AMRAP of:
8 Wall Balls

8 Box Jump Overs
30 Double Unders

B)
8 Toes-to-bar
8 Front Squats 42,5/30kg
30 Lateral Jump Over Bar