3 attempts Back Squat Shoulder Press Deadlift max weight
Narrow Bench Press x 6 rest 90s Chin Ups x 6 rest 90s
Bicep Curl w/2 DBs rest 60s Tricep Pushdown w/kuminauha rest 60s
Front Squat x 5 rest 90s Pull Ups x 5 (weighted) rest 90s
Good morning x 8 rest 60s Shouldet Press x 8 rest 60s
4min/rasti 1. Sled push 2. Arm over arm sled pull 3. Sledhammer hits 4. Farmer Walk
1. Amrap 17min Row 25 cal WB x 30
rest 3min
2. Amrap 10min 10 x Bar facing Burpee 6-9-12-15-18-21 Clean (50/35kg)
rest/pakohuoneohjeet 10min
3.Pakohuone
2min Work 1min Rest
1. 12/10 cal Row 6 x Rower over Burpee
2. 12 x DB Snatch alt. 12 x WB
3. 10/8 cal Bike 8 x Push Up
4. 10m OH Lunge R w/DB 6 x T2B 10m OH Lunge L w/DB 6 x T2B
Sandbag lift to high box x 4-5, rest as needed
Sled push 5m *heavy & fast rest as needed
Battle ropes *20-30s Work (fast) rest as needed
Ergo *every min max effort 10-15s
