Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
12 squats
8 v-ups
4 walkouts

Metcon/*Rx(16)
4rds
30 air squats
20 hrpu
10 ttp/hkr/kne/ttb
200m run

box squat(12)
3x3 climb

Finisher
100 flutters
30 w-raise
2 min quad stretch

For time:

• 30 overhead walking lunges
• 30 knees-to-elbows
• 30 sit-ups
• 30-cal. row
• 30 sit-ups
• 30 knees-to-elbows
• 30 overhead walking lunges

Men Lunge with 45-lb. plate
Women Lunge with 25-lb. plate

Maastaveto (tempausote) 3-3-3-3-3

Every 3mins do 5 Front Squats

-Samalla haastavalla painolla koko setti

Amrap 14
14x Burpee over partner
14x Wallballs
14x Box over jumps

Rest 2min

Amrap 3
Partner situps with wallball

1) Max Distance Farmer Carry in 5:00
Rest 2:00 before moving to #2
2) Max Distance Kettlebell Front Rack Carry in 5:00

Työntö osaharjoite / yhdistelmä

• Rinnalleveto nivuselta riipusta + ty 3 x 2+1 50- 60 % eka raaka, toinen kyykkyyn

• Rinnaleveto 1 /2 reideltä riipusta + ty 3 x 2+1,+1 60 - 70 % eka raaka, toinen kyykkyyn

• Rinnalleveto polven alta riipusta + ty 3 x 1+1 70 - 80 %

• Rinnalleveto maasta + ty 3 x 1+1 80- 85 %

Raakatempaus 2RM

3 rounds
2 ring MUs
5 ring dips
2 skin the cats

For 40 minutes ascend the ladder as far as possible
10 KB Snatches
15 Burpees over the KB
450 m run / 400 m row
1 min rest

20 KB Snatches
15 Burpee over the KB
450 m run / 400 m row
1 min rest
etc...