Warm up 2-3rounds
5+5+5 wall squat
10 air squat + cross kicks
5-10 burbee
*
Emom 10
1) 20-40s plank
2) 20-40s wall sit
* 2min rest
Emom 10
1) 10-15 burbee/devils press
2) 15-30 air squat/thruster

20 min AMRAP

30 du / 60 su
20 kb heilautus
40 m kb eturäkissä (20 m vasen/20m oikea)
20 Goblet kyykky
300m juoksu

TABATA hollow rocks
1 min rest
TABATA air squats

Warm up
3 rounds
50 Single Unders
10 Dynamic Squat Stretch
:30 Single Arm OH Hold (R/L)

Metcon
3-5 sets:

4 min AMRAP
10-15 Single Arm Thruster (right)
30-50 Double Under
10-15 Single Arm Thruster (left)
30-50 Double Under

-1 min rest bwn sets
-Start round where previous round ended

Accessory Work

3 rounds:
15 Weighted Hip Bridges
10 Windmills (each side)
10-15 Suitcase Deadlift (each side)

Goal would be doing 5 x 4 min amraps with 15 reps of thrusters and 50 reps of double unders but make it smart for yourself. Thrusters should be mostly unbroken sets, dont rush on them but keep working. Double unders should be done also mostly unbroken sets. So with this notifications pick up your reps and dont give up! have fun, I enjoyed doing this workout!
RX weights the normal ones with db 15/22,5kg and kb 16/24kg but use what you have.

Lämmittely
2 kierrosta
5m Karhukävely
5+5 Turkkilainen istumaannousu
5m Rapukävely
5+5 Lankusta nousu
5m Ankkakävely

Alkavalla 2 min x4
6 Valakkyykky keppi tai tanko

8 min
3 Turkkilainen ylösnousu oikea käsi (kahvakuula tai käsipaino)
6 Valakyykky tai kyykky
3 Turkkilainen ylösnousu vasen käsi
6 Valakyykky tai kyykky

For quality
9-7-5-3
Ohs 60/45kg
Strict T2b

For time
30-24-18-12-6
kipping pull ups
15-12-9-6-3
strict hspu

For time
75 Cal. On a machine
50 DB Snatches 22,5/15kg
25 Bar MU (or C2B/Pullups...)

Deadlift

5x7x70-72%

For time:

• 20 C2B pull-ups
• 30 overhead walking lunges (45/25 lbs)
• 40 box jumps (20 inch box)
• 50 DUs
• 20 ring dips
• 30 knees to elbows
• 40 kettlebell swings (2 pood)
• 50 sit-ups
• 20 hang squat cleans (dumbbells, heavy)
• 30 hip extensions
• 40 wall ball shots
• 5 rope ascents