10 RFT

5 BMU
3 C&J 60/42,5kg
10 Bar Facing Burpees

TC 25

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

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Stirct Press
5x every 2min
3 reps
built up as you go, start with 50% of your split jerk

500m row
3 rounds
7 banded RKBS
5 bird dog row e/s

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Deadlift
5x every 2:30
10 @60% of 1rm

BS: 5x2

For time:

30-20-10

GHD SU with Medball 6/4kg
Cal SKi
Burpees to target

( 8 - 12 )

For time:

Run 800m
20 Thrusters 60/42,5kg
10 Rope Climbs

( 10 - 15 )

AMRAP 6
2-4-6-8...reps of:
pull ups
toes to bars
burpees to target

rest 3min

AMRAP 6
2-4-6-8...reps of:
box jump overs
alt. db snatches @20/15kg (vuorokäsin)
alt. one arm db thursters @20/15kg (vuorokäsin)

rest 3min

AMRAP 6
2-4-6-8...reps of:
handstand push ups/push ups (valitse toinen)
deadlifts @70/50kg
squat jumps

Every 90s x6
- 2 snatch (squat or power)
build up in weight

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Jos vain kyykky on mahdollinen, tee kyykkyyn

Leaning Away Lateral Raise: 3 x 8-10 each. Rest 60s.
+
- Prayer Stretch x 60s each
- Scorpion Stretch x 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:

10-8-6-4-2

Wall Walk
Devils Press 2x22,5/2x15

( 6 - 12 )