D.

35/28 cal Row
400m Run
35/28 cal Bike

(Time cap: 6min.)

• Ohjeistus:
• "Go hard, or go Home"

3 rounds
10 thrusters 45kg/30kg
300m run
10 C2B

4x
4min ON/1min OFF

AMRAP of
15 Push Press 50/35kg
15 Pullups
15 KB Swings 24/16kg
15 Toes-to-bar

*countinue next set where you stopped

3 Rounds For quality
8 Straight leg deadlift
12 Kb lunge
12/10 Cal row (Damper 10/7)

For time, Running o`clock

Buy in:
150 Jumping Jacks

Directly into:

35 - 25 - 15

Knee raise Run
Mountain Climbers
Sit Ups

Cash Out:

100 Jumping Jacks

(Kysykää Watsupissa jos on jokin kohta harjoituksessa epäselvää)

EMOM 10
3 Touch and Go Power Snatches

12 SETS

AMRAP 1:30

10 Air Squats
15 Plank Jacks
Remaining Time Max. REPS.
Reverse Burpees

Rest 1:00 btw. Rounds

....tomorrow Benchmark!

20min AMRAP
5 Burpee
10 Plank to knee touch
15 Air squat

Warm up 2-3 rounds
5 inch worm + rotate
10 cossack squat
10 sit up
10 jumping jack
*
12min emom
1) 4-12 push up
2) 10-20 hollow rock
*
For time
10 rounds
5push up
10 reverse lunge
15 jumping jack

1) Back squats 5x57,5%, 5x67,5%, 5+ 77,5% add 5kg to your 1RM
2) bulgarian deadlift 3x(3+3)x40%