Juoksu 5 km
Maastaveto, 4 min. aikaa selvittää 4 toiston maksimikilot
Juoksu 5 km
Raakatyöntö, 4 min. aikaa selvittää 4 toiston maksimikilot

4RFT

5+5 Kb clean&jerk 32/24/20/16kg
4 Ring mu/bar mu/4 c2b

21-15-9
Hang power clean 42,5/30/25/20
bar over burpees
run 200m

50-40-30-20-10

Kb swings
Burpees
Sit ups
Air squats
Push ups

Time cap: 45 min

For Time:
600m Run
2 Rounds of DT
600m Run
2 Rounds of DT
600m Run
2 Rounds of DT
600m Run

DT= 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk

RX: 70\50kg

AMRAP 4:
Single Arm Farmer Carry (2mins per side)
*Go without putting weight done for entire 2 mins if possible

Straight Leg Sit-ups w. DB on chest: 4 x 10-15. Rest 60s.
*If needed have a partner hold your feet.

800m Run with MedBall (9\6kg)
-then-
2 Rounds For Time:
15 HSPU
30 Pistol
45 Pullups
-then-
800m Run with MedBall (9\6kg)

For time

50 box over jumps
50 pull ups
25+25 one arm db thrusters 25/17,5kg
50/40 cal row

EMOM 20 min

5-10 Hang Power Clean (50/35 kg)
6+6 Bent Over KB Row on Bench
5-10 Muscle Up Row (or 3-6 Muscle Ups)
10-15 Bicep Curls