8 Rounds
1 Min Erg
1 min Amrap Empty barbell bear complexes
1 Min Shuttle Run
1 min Amrap 1 Assblaster + 2 box step overs (Or jump)
30 sec rest
*Total 36 min

Bench Press

4-4-4-4 Same Weight Across. About 80-85%

Go Every 3:00

3x 7min ON, 3min OFF

1)
35/25 cal bike/row
20 box jump overs
AMRAP:
10 kb deadlift @2x20/12kg
8 t2b

2)
35/25 cal bike/row
30 kb swing @20/12kg
AMRAP:
4 hspu
8 kb hang clean @2x20/12kg

3)
35/25 cal bike/row
30 kb sumodeadlift high pull @20/12kg
AMRAP:
6 lunges @2x20/12kg
10 v-ups

"Perusjyystöä"

4 Rounds For Time :

1000m Bike
35 Box Step Ups
35 Medball Thrusters

TC 40

Snatch Grip Press BHD Neck 3 x 8, Rest 2:00

Seated Shoulder Press w/ DB´S 4 x 10, Rest 2:00

Chest Supported Dumbbell Row 4 x 10, Rest 2:00

Incline Bench Press 4 x 8, Rest 2:00

Straight ARM Dumbell Raise 3 x 10, Rest 1:30

A: Push press Heavy Double
B: Push jerk Heavy Double
C: Split jerk Heavy Double
6 to 8 mins to build up each movement
keep increasing weight from A to B to C
Work from rack
D:
For time
Partner wod ( You Go, I Go)
80/70 cal row
50 Thruster @45/30kg
30 Thruster @55/35kg
10 Thruster @70/45kg
Timecap: 14 mins

4 sets of 3's

For distance:
5/4/3/2/1min Running
Rest 2min btw sets

During rest light pace jogging/walking.

10 min amrap

• 1 ropeclimb
• 3 squat cleans 60kg

70% 1rm/rest 2-3min