Build to 10 Rep Max

Front squat 3-3-3

OHS 5-5-5

5 RFT:
12 USA Swing 24/16kg
12 Burpees

Rx+: 15 Reps per movement
8:00 Cap

20 minutes working easy with partner

10 + 10 rotate medball throw wall
10 medball throw backward
10 medball throw forward
5 medball burpees

YOUGOIGO

4 rounds
50 DUs
12 push ups
12 pistol squats alternating

3 rounds for time;

30x Wallball
30x Deadlift 35/50kg
30x Boxjump
30x Push Press 25/35kg
30x Cal Row
1min lepo ennen seuraavaa kierrosta

-Toistot voi jakaa, miten haluaa
-Timecap 25min

5 Rounds
30s. On, 15s. Off
KB-Front squat w. 2 KBs
KB-Front rack hold w. 2 KBs
Double unders

AMRAP 22:00 with a partner:
Run 800 Meters / 3 x Stairs / Row 800m / Ski 800m
50 Walking Lunges
50 G20H with a plate (20/15kg)

*One person works at a time. Split however desired.

3 Rounds for practice;
L-Sit Hold
Handstand Hold or Walk
Alt. Pistol Practice

• Quality focus here.