Deadlift , 3 - 5 Hold every repetition Upper Position.

4-4-4-4-4-4

45s ON, 15s OFF x6 rounds (18min)

1) max meter row
2) 40m heavy farmers walk + amrap wall ball
3) 2 rope climb + amrap toes to bar

3 Sets Of

12 - 20 Reps

• Aim to beat last week.

Bench Press

4-2-4-2-4-2

Go Every 3:00

AMRAP 11:
- 10,20,30,40,etc. DU
- 2,4,6,8,etc. Single DB Devil’s Presses

FOR TIME

21-15-9 reps of:
cal row
heavy kbs @24/20kg
burpee

rest 3min

9-15-21 reps of:
cal bike
push ups
box jump overs

Voima
E3MOM, 4 rounds
Deadlift x6
-tangolla
-nouseva paino

WOD
8min Amrap
12 KB swing
10 air squat
8 ring row
6 sit up/vatsarutistus

3-5 Rounds:

1:00 Easy Row
5 Push Ups
10 Sit Ups
15 Air Squat

3 Sets of

12 - 20 Reps

Rest 1 minute Between Sets.

• Repeat from last week, aim to complete more reps than last time

accumulate 25 rope climbs