4x2 @ 50-60%

500m row
3x
10 reps hip air plane
7 goblet gang squat
7 ring row
10 banded kb swing

---

Deadlift

5x4 @80% of 3rm
000,230,500,730,1000

3 Sets :

1 Min Handstand Hold ( Wall )
Rest 30 Sec.
1 Min Handstand Walk
Rest 30 Sec.
1 Min Handstand Push Ups

Rest 3 min btw. sets.

Clean and Jerk 10 x (2+1)x 60%

For time:

10 Legless Rope Climb

TC 10

Suorinjaloin maastaveto 5x10x40% (noin)

Pystypunnerrus 5x5x40-50%

Yhden käden kulmasoutu 4x15 / käsi

Ojentajat maaten otsalta 4x8-15

Vipunostot sivuille 2x20

6 kierrosta

Maastaveto @kehonpaino 10,9,8,7,6,5
200m juoksu
Leuanveto 10,9,8,7,6,5

Aikaraja 16min

500m row
then 3 rnds of
15 band pull appart
10 hollow rock
7 z press e/s

---

Stirct Press

5x1
1x10
rest 2 min b/w sets
AHAFA

For time:

50 Wallball 20/14p
25 Medicine Ball GHDSU
500m Ski

( 6 -11 )

AMRAP 12

3 Power Snatch 42,5/30kg
3 CTB
3 Box Jumps 30"/24"

6 Power Snatch 42,5/30kg
6 CTB
6 Box Jumps 30"/24"

9 Power Snatch 42,5/30kg
9 CTB
9 Box Jumps 30"/24"

.....