4 rounds for time of

17 burpees
13 air squats
20 jumping squats

3 minute rest between rounds!

Make your own workout or take a rest day.
Rest your legs 🦵
Long running session tomorrow!
Don’t forget Michi’s mobility in the evening on our fb group

Clean pull + Hang squat clean + Split jerk
(max 60%/CJ 1rm)

AMRAP 15
“I Go, You Go”
10/7 Cal. On a machine
7 Deadlifts 100/70kg
5 Box Jump Overs

Takomotor

50/44 cal row (Lepotaukojen aikana kerätään 30 punnerrusta)
100 DL 100/70kg (you go, I go)
50/44 Cal Bike (Lepotaukojen aikana kerätään 30 punnerrusta)
100 T2B (you go, I go)
100 Wall ball shots (you go, I go)
50 Burpee box jump over (you go, I go) peräkkäin aina eli vaihto yhden toiston välein

TC:28 min

Practice Handstand / HS-walk

10 min AMRAP
15 wall balls 9kg/6kg
10 push ups
15 sit ups

Pause Back squat (16mins)
5x4 reps
- 2 sec pause at bottom position
- build up to daily max
- 2 mins rest btw sets
- no rebouncing from bottom

4 rounds
8 back squats 80kg/50kg
10 box jumps 75cm/60cm
15 push ups

Weighted Chinup 4x5,
Tempo 2010, Rest 2min