3 ROUNDS:

5 min Row

5 min FOR QUALITY:

10 Wallball Clean

10 RIng row

10 Sandbag drag in a plank

Prone Rear Lateral Raises: 3 x 30. Rest 60s.
- can be done on a flat bench or incline bench

Pistol progression ( 12-14 mins )
- accumulate total 30-40 reps
- use proper scaling!!!

Seated db press 4x8

Back squat 10-8-6-4-2

Clean&Jerk 3 x 1

Lowerbody mobility for 5-10 mins
Upperbody mobility for 5-10 mins

In teams of 3 finnish these following 3 AMRAPs and count all the reps of every team member together as your result. Alternate every movement at the same time so that in all times 1 is resting and 2 is working.

AMRAP 12min
10 Kb Swings (32/24kg)
10 Slamball throw downs

2min rest

AMRAP 12min
8 Push ups
8 Pull-ups

2min rest

AMRAP 12min
10 Box step ups w plate (20/15kg)
10 One arm Db snatch (22,5/15kg) alternating hands

21-15-9
lattia penkki 60kg/40kg
punnerrus
rengas dippi

Handstand POWER and technique

For Time
5 rounds:
50 DU
50 Air Squat