10 min AMRAP
squat weight, men 60kg+5kg/round, women 40kg+2,5kg/round
5 front squats
10 wall balls 9kg/6kg

5 RFT:
400m Run
15 OHS (42.5/30kg)

(Time cap: 16min)

Omatoiminen 1 - 2 h PK-lenkki/uinti/koneet tms.

Work in pairs:
100 burpee box jump overs
160 wbs 9/7
120 KB snatch
80 TTB/KTC/knee raise
60 power cleans 60/40

For time:
10 x Thruster 60/40 kg
50 x DU
8 x Thruster
40 x DU
6 x Thruster
30 x DU
4 x Thruster
20 x DU
2 x Thruster
10 x DU

With a partner complete as many rounds as possible in 30 minutes. Share the work. One works, one rests.

10 T2B or knee raises
20 ring rows
30 cal row or ski
40 Walking lunges w/med ball
600m run

Row 2000m, max.

Perform
15-12-9-6-3 Deadlifts (60-70% 1RM dl)
15-15-15-15-15 Box jumps (60/50cm)

21-18-15-12-9-6-3 reps for time of:

• 35-lb. dumbbell burpee / hang squat clean / thrusters Pull-ups
• The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

2 x Pwr Clean @ 80%