In any order, broken up in any way

50 burpees
50 KB swings
50 DB fwd lunges per leg
50 Green band Pallof Presses per side

14 minute cap
18 minutes

Ei aikaa, vaan laatua.
4 kierrosta:
Row 500 m
Run 800 m

9min AMRAP
20cal row
9 burpees over the rower

B.
Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps

2 rounds of:
20 x C2B / Pull up
Rest 20s.
10 x C2B / Pull up
Rest 20s.
20 x OHS (42.5/30kg)
Rest 20s.
10 x OHS
Rest 3min

For time:
400m run
8 db push press
24 weighted lunge
400m run
16 db push press
16 weighted lunge
400m run
24 db push press
8 weighted lunge

Pull ups 4x8 (try to decrease tension from last week)

Superset with

Alternating crab reach x10/

Superset with

Inchworm to extended plank x10

4 minute sets
22 minutes

For Time

• 100 x Sit up
• 90 x Air squat
• 80 x Mountain climber (40 +40)
• 70 x DU
• 60 x Russian Swing (24/16kg)
• 50 x Push Up
• 40 x Box Jump (50/60cm)
• 30 x Burpee
• 20 x Pull Up
• 10 x HSPU

B.
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

CLEAN

5 x 3 n. 70 % max