For time:

20 WB 20/14p
8 DL 130/75kg
25 WB 20/14p
6 DL 150/85kg
30 WB 20/14p
4 DL 170/95kg

Bench Press 1 RM

Parin kanssa 45 min eli 3 kierrosta rauhalliseen tahtiin:

5 min soutu/ski/bike (2,5 min/pää) Toinen levossa kyykkyasennossa.

5 min plate windmill 5 reps/puoli + 10 plate c&j (5 sec pause at top). Toinen tekee eka windmillit ja toinen perässä. Samoin plate C&J ja tätä mennään 5 min.

5 min Kaveri reppuselkään ja 20m/pää + kottikärrykävely 20m/pää. Näiden jälkeen syncro rapukävely 20m.

"Bear Complex"

5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press bhd Neck
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Zottaman Curls: 3 x 8-10. Rest 60s.

Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 6:
75/50 Calorie Assault Bike
Max Power Snatches (115/80)
Rest 3 Minutes
AMRAP 5:
50/30 Calorie Assault Bike
Max Thrusters (95/65)

6 Strict T2B
8 HSPU
10 Pendlay row
Rest

Sots press
10-10 reps
- if empty bar is too heavy , use PVC pipe with small plate
-2 mins rest between sets

3 RFT:
10 Deadlifts 100/70kg
100m Farmers carry KB 2x32/24kg
20 STOH 60/42kg
30m Sledge push (skillmill 10)

A) 10 Back squat @75-80%
B) 2-3 Rope climbs 4m

Alternate btw A and B.