On the 2:00 x 5 Sets:

16m Handstand Walk
3 Hang Power Cleans

Aim is to build to a heavy triple over the five rounds.

"BlooDThirsty"

AMRAP 12:
12/9 Calorie Ski
12 Deadlifts 70/50kg
9 Hang Power Cleans 70/50kg
9 Strict HSPU

20min EMOM

A) row
B) 5 burbee +15 air squat

Moderate pace / bpm 75-80%

Bench press 3rm
+
Partner wod, alternate exercises
15min amrap
40 DU
20 push press 42,5/30kg
10 CTB

Kyykky 4x8x60%

Askelkyykkykävely käsipainoilla x 4 kelkkasuora edestakaisin

Sivutaivutus 3x15-25/puoli

SitUps 3x15-25

Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(20)
4rds
8 ring row/pull ups-challenge-c2b
16 oh lunge-challenge-s/a oh lunge-35/25-45/35
400m run

Opt(12)
800m run x 2-rest=work
3 tempo squats at this tempo-4-2-4-2-rpt 4
5x5 superman
3x2 front squats

Finisher
50 cross crunch
1:00 quad stretch

Open 20.2
Amrap 20
4 db thruster
6 ttb
24 du's

21-15-9 Reps For Time
Cal Row
Deadlifts @80/50kg
Handstand Push-Ups

Squat Flow video + Thoracic Flow video

Tempo Deadlift

5 Sets of 1 reps.

Tempo: 6 Seconds Up, 6 Seconds Down

Build to a moderate, and not to exceed 55%.

Rest as needed between sets.