AMRAP 10 min

15 KB-swings 24/16 kg
15 hollow rocks
10 pushups

EMOM 16

a) 8 ring kipping
b) 0:40 OHS bottom position hold 0:45 40/25kg

10 mins/Station.
Score= number of burpees finished after the required sets

10-9-8-...2-1
Deadlift, 80kg / approx 100% BW
Bench, 60kg / approx 75% BW
Squat Clean, 40kg / approx 50% BW

Between each round:
10 pullup,
8 t2b,
6 wallball, 30/20lbs
4 wallclimb

4 rounds
10-15 hip extensions
10-15 15 GHD-sit ups
5/5 ketllebell cross body rdl (maltilliset kilot ja älä riuhdo)

https://www.instagram.com/p/BcunEMGDeuv/

Kortilla salille 5-24.

1) Bench Press: 5 x 5, adding weight each set. Rest 90s.
2) DB Split Squats: 3 x 8 ea. Rest 60s.

5 rounds for time of:

• 225/155lb. back squats, 10 reps
• 275/185lb. deadlifts, 10 reps
• 400-meter sprint
• Rest 2 minutes

70 min.
5 power clean + push press@heavy
10 HSPU
15 TTB
20 cal Row
25 ghdsu
30 Kb swing 32/24kg
35 du
40 pull ups

2 rounds

20/27 cal assault
20 burpee box over
20/27 cal row

REST 3min