For time:

Row 3K, not all out
then

3rds
25 WB
7 Ring MU
8 M HS Walk

Etukyykky 5x8

Pendlay Row 5x5

Sit Ups 5x6-12

Quad Blast 1-3 kierrosta

Warm up(8)
active spiderman
run back

active samson
run back

inchworm
run back

straight leg bear crawl
run back

cradle
run back

heel grab
run back

Mobility(4)
1:00 min samson stretch
0:30 sec chest opener

Fittrain(20)
3rds
400m run
21 burpee step overs-challenge up- box jump overs
21 abmat sit-ups-challenge up-ghdsu

Opt(12)
Iso-core
4 giant sets
10 plank tap
10 push ups
10 bent over row
10 curls

3x1 clean
3x1 deadlift
1600m walk/run

Finisher
30 t-raise
60 deadbugs
1:00 in ham stretch

12 min EMOM
5 wall balls 9kg/6kg
5 burpees
3 deadlifts 100kg/80kg

”Macho Man”
Emom for as long as possible (max 20 rounds)
3 power cleans
3 front squats
3 push jerks

AMRAP 15

15 thrusters 45/30kg
5/4 Rope climb
10 Dumbbell Snatch 40/25kg, alternating

15-12-9 for time:
- Devils presses 2x15/10kg
- Box jumps 60/50cm

Rest 3:00

12-9-6 for time:
- Devils presses 2x15/10kg
- Box jumps 60/50cm

Rest 3:00

9-6-3 for time:
- Devils presses 2x20/15kg
- Box jumps 80/60cm

TC 25min

AMRAP 10

30 pistols w/KB 20/16kg (kuula eturäkissä)
3/2 Legless rope
50 Du´s

Rest 3 minute

AMRAP 10

30 box over jumps
3/2 Legless rope
50 Du´s

For time

30 TTB
100 du´s
20 C2B
100 Du´s
10 Bar mu
100 Du´s

Soutu tai juoksu 1,6 km

20 min

4 varpaat tankoon
8 yleisliike
12 askelkyykky

Juoksu tai soutu 1,6 km