On The 3:00 x 10 Rounds

400m Run
Max Burpee Pull Ups

• Each run should take less tan 2:15 round
• Burpee Pull Ups: Bar should be at least 6 inches above your reach.
• A Good goal to have in this workout is to accumulate the same number of burpee pull-ups every round.

4 rnds for quality
30s. b/w movements
8 bench row e/s 25/20kg
6 deficit push up (use 2x 25kg plates
20 hollow rocks
20s. wall facing HS hold

20 mins AMRAP
15 Romanian Deadlifts 70/55kg
10 DBL DB Shoulder-to-Overheads, 2x 25/15 kg
Sandbag Carry, 60/45 kg, 30 m
12 Toes To Bar
- have focus on keeping every movement unbroken
- keep moving trough out the amrap
- we are looking to get 5+ rnds minimum
- RPE 9

SKILL 3/6

10 min skill of your choice

Tempaus

Rästi

1. PART (00:00 - 07:00)
7 min AMRAP:
- 21 x Wall Ball (9/6 kg)
- 15 x High Box Jump Over (75/60 cm)
- 9 x Devil’s Press (2 x 22.5/15 kg)

2. PART (07:00 - 14:00)
7 min time to find max weight for:
Hang snatch + 2 x OHS

REST 2 min (14:00 - 16:00)

3. PART (16:00 - 23:00)
7 min AMRAP:
- Buy-in: Row 900 / 1100 m
- Rest of the time: 1 x T2B + 1 x Pull up

In Teams of 2- for time- I go U Go

3 rounds of
30 T2B
40 Wall Ball
30 Double KB Push Press @24/16

70 Cal Row

2 rounds of
30 T2B
40 Wall Ball
30 Double KB Dead Power Clean @24/16

70 cal Row

1 rounds of
30 T2B
40 Wall Ball
30 Double KB Front squat @24/16

Tc:40’

• Go fast and moderate weight

• work/rest 1/2

3x3 Back squat