Optional Accessory:

4 rounds, rest as needed:

1) 15-30 GHD Sit-Up
2) 5+5m Banded Lateral Walk

RPE 3

Optional accessory:

5 rounds for time:

Row 250m
15 Push-Up

RPE 4

Target: Hit all push-ups unbroken. Scale the reps before start if needed! Row fast!

40min AMRAP

*choose whatever you want of the following:

21-15-9 reps of:
(1) Cal. on a machine - Burpees
(2) Handstand Pushups - Pistols
(3) Pullups - Ring Dips
(4) Toes-to-bar - Box Jump Overs
(5) KB Swings - Goblet Squats 24/16kg
(6) Pushups - Situps - Squats
(7) Wall Balls - DB Snatches 22,5/15kg

*perform 50 Double Unders between each exercise.

50 thrusters 42,5kg/30kg
EMOM 5 burpees

Handstand / handstand walk practice .

4 rounds
40 DUs
10 HSPUs
10 C2Bs

KB Hammer Curls: 3 x 10-12. Rest 60s.

"I Go You Go"

6min AMRAP
10 Wall Balls
5 Burpees

8min alkavalla minuutilla liikevalmistautumista

1. 5 käsilläseisontapunnerrus
2. 10 venäläinen kahvakuula swingi

Takakyykky 5x5@80%

Korkea te-veto + polvelta tempaus
2+1@70%, 2+1@75%, 2x(2+1)@80%

Te Veto polvelta (tanko liikkuu kokoajan) 3@85%, 2x3@90%

Jalkojen nostot/TTB 4 x max