Eeppiset parikisat!

"Diane" 21-15-9 Deadlift (225/155#) HSPU

25+25 kb snatches 24kg/16kg
50 cal row
50 wall balls 9kg/6kg
50 burpees

AMRAP 12
11 air squats
10 lunges
9 burpees
8 T2B
7 HSPU

of your choice 10-20min.

5 rounds
10 strict sit ups
5 strict C2Bs
30 cal row

MVMT PREP
Roll T-Spine / Lat
Lizard Lunges
Groiners
SL DL
Beast Wave Unload X 5
Beach Reach X 5/
Scorpion Reach X 5/
Scap Pull UPs X 10
BW SQ X 15
BW PU X 15
12mins

FILTHY FRIDAY SWEAT SESH
Set up Station with your partner, share space and equipment, start staggered. Must complete ALL reps on exercise BEFORE moving on. Any order of Exercises.
50 reps X 10 Exercises

50 TRX PIKE

50 Jumping Pull Ups
50 KB Swings (facing walls)
50 Burpees
50/ Walking Lunge (with Plate 10lbs & UP)
50 MedBall Bear Hug SQ Jumps
50 DBL DB PUSH PRESS (12lbs - 30lbs)
50 Double Unders (150 singles)
50 Ab Mat Sit Ups with MBall
50/ Bicycle
30 min CAP

38mins ( 8 mins set up & explain)

4 rounds, rest 1-2min between sets

10+10 Bulgarian Split Squat
5-15 Strict Ring Dip
1-3 Rope Climb (legless)
15-25 GHD Sit-Up

Go by feel. Scale if needed.

Circuit 1 - STRENGTH (5mins)
A) GOB SQ
B) KB Rev Tactical Lunge
C) KB OH press
D) SL DL L
E) SL DL R

record KB weight

BENCH MARKING

1min / MAX SIDE PLANK (*top foot ELEVATED!)