Time Cap: 45 min
Buy in: 800 meter run

100 squats
80 sit ups
70 Russian twist (DB, KB, MB)
60 kb swings
50 box jumps
40 push ups
30 WB
20 burpees
10 cal row

Cash out 800 meter run

AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)

rest 5 minutes

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)

rest 5 minutes

AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

8 Rounds
:20 Seconds Back Squats (20/15kg)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35lbs)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest

Rest 3:00

8 Rounds:
:20 s. Row
:10 s. Rest
:20 s. Row
:10 s. Rest

3 rounds, 20s+10s
flutter kick
left side crunch
flutter kick
right side crunch
bicycle abs
left side leg raise
bicycle abs
right side leg raise

(80%/3)5

Soutu 150 kalori

aikarja 15 min.

5 x Tempaus taskusta + riipusta (1+1) raakana tai kyykkyyn täydellisellä tekniikalla

tauot 2 min.

8 min AMRAP
3 bar MUS
10 goblet squats 24kg/16kg
10 v-ups

MVMT Prep
Laxball scaps + Piriformis
lower+ upper segmental rolls
t- Spine Opener
2.5 or 5# plates for activation
- Laying Internal/external shoulder rotation
- Scap raises
- rever Fly's
(10)

Benchmarking
1 Min Max Burpees
LAST TIME THIS MONTH.. MAKE IT COUNT
Choose one:
500m Row
500m Ski
.25 Curve

(10)

Skill
10mins to build up to heavy 1/rep Turkish Getup
Start on non-dominant side

(15)

** Little Bit of This, Little bit of Ass**

(25)

Bulgarian split squats
X x 5
AHAFA, dumbbells

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Post five heaviest sets