3x
AMRAP 2-4-6min (2min rest)

A) 5 Jumping Pullups
5 Knee-to-elbows
10 Pushups
20 Double Unders

B) 7/5 Cal.
7 Burpees
7 Sit-ups
7 KB Swings 32/24kg

C) 10 Wall Balls
10 Box Jump Overs
10 DB Snatches 22,5/15kg
10 Single Arm DB Overhead Lunges

Wod
5 Rounds
5 Deadlift 55% (from 1RM)
10 Burpee

150 wall ball shots for time
20/14lbs

WITH A KARANTREENI TWIST
*EMOM 5 burpees
01:00 keskeytät heittelyn ja teet 5 burpeeta. Tämä jatkuu tasaminuutein kunnes 150 pallon heittoa on tehty.

*Moderated Karen

Recovery 15 minutes

Walk/Jog

Warm up: 2-3rounds
20 good morning
5 kangaroo squat
10 split jump
10 sit up
*
For time:
80 DB/KB reverse lunge
25 sit up
60 reverse lunge
20 sit up
40 reverse lunge
15 sit up
20 reverse lunge
10 sit up
*
Fitness
For time:
60 DB/KB reverse lunge
10 sit up
40 reverse lunge
10 sit up
20 reverse lunge
10 sit up
10 reverse lunge
10 sit up

Run 3 mins
Walk 1 min
x8-10 Sets

effort level 8/10
Pace 10,000m
flat road

Post total distance

Balance circuit
12 reps/side/exercise
-Standing Crunch With Under-the-Leg Clap
-Curtsy Lunge With Oblique Crunch
-Plank With Flying Plane Arms
-Rolling Forearm Side Plank
-Arm Sequence With Lifted Heels
-T-Stand With Hinge and Side Bend

Mobility:
1min/side/exercise
-Overhead back roll
-Lat roll
-Rotator smash
-Sup trap smash

Warm up/ For quality: 2-3rounds
1) 20 x-jump
2) 15-20 wall squat
3) 10-16 snow angel
4) 6+6 windmill
5) 20 russian twist
*
For time:
6 rounds
25 Kbs/ DB swing
25 jump over KB/DB
GO FAST!

Clean & Jerk
3-3-2-2-1-1

STRENGTH (3/3)

4 rounds, rest as needed:

1) 5+5 Seated (floor) DB Press, tempo 30X1
2) 7-10 Ring Row, tempo 30X2

RPE 4 to 4+