10 - 8 - 6 - 4 - 2
V-Outs
Ring Push Ups
For Quality

5 Rounds:

15 Kettlebell swings (24/16kg)
120 m Shuttle run (15 m shuttle)
25 Du
Rest 90 sec between rounds.

3×3 Snatch deadlift

6 rounds (3/person) No time

n.20m Bear Crawl
15 K2E
10 Box Jumps
5 Med.ball Bear complex

4 rounds
1 clean 90% of your 1 rep max
20m sprint
4 bar muscleups

Start and finish with 30 doubleunders
15-30-15
pullup
walkin lunges

2 min row max meters
1 min rest
2 min doubleunders max reps
1 min rest
2 min kettlebell swing max reps

8min AMRAP
THruster 40/30
Thruster 50/35
Thruster 60/40
Thruster 70/45
Thruster 80/50
Thruster 90/55

Jos et saa enää tankoa ylös, tee burpeita tangon yli. Jos saat tehtyä kaikki 60 thrusteria, hypi loppuaika burpeita

Workout of the Day
A.
Three sets, not for time, of:
30 Double-Unders
Handstand Push-Ups x 7-10 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Wall Ball Shots 10/6 kg
15 Ring Dips

Double KB Bent Over Row x 12
Ring Pushup x 12 (hold neutral or external rotation grip)
Single Arm KB Overhead Lunge x 6/arm (6 alternating lunges per arm)

5 rounds
3.5-4 min rounds

25min