Start up
stretch for 4 mins

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

2rds(8)
10 plyo
8 good mornings
6 lunge
4 pull ups
2 db snatch

Metcon/*Rx(16)
5rds
12 goblet lunge 35/20-*50/35
8 db snatch 35/20-*50/35
4 pull ups /c2b/*bmu/*muscle ups

at the 21:00 min mark

snatch(10)
work up to hvy snatch

Finisher
60 knee tap crunch
2 min samson stretch
2 min lax shoulder

Ring mu/bar mu technique 20 minutes

after that

20 reps, banded scaling allowed

Fot time:

Run 760m
30 deadlift 100/70kg
Run 760m
40 t2b
Run 760m
50 wallball

60 burpees (yhdessä, vapaat vaihdot!)

Liikkeet tulee suorittaa sillä aikaa kun toinen on juoksemassa!

For quality 15mins

30-40 du / singlet 60-80 / tuplien harjoittelua 30s.
100m front rack carry, every 10m do 3 front squats

200m run

4 rounds
30s. heel touches
30s.+30s. sivulankku
30s. superman rocks
1min tauko

8x
20s ON / 10s OFF
- Push press 20/15kg (barbell)

Score: Total reps

5x
6 Deadlifts @70% + 4 Back squats @85%
- do as a superset
- 3-4min Rest btw sets

3 rounds
5 L-pull ups
20m HS walk
5 single bar dips
10 passthroughs

Every 4:00 x 5 Sets:
60 Meter Sledpush Sprint
10 Front Squats (60/42.5kg)
40 Meter Farmer Carry (32/24kg)

1a) Single Arm DB Push Press: 4 x 6 ea. Rest 45s.
1b) Single Leg DB RDLs: 4 x 6 ea. Rest 45s.