Front Squat - 5x8 Ascending Weight

Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
400 Meter Run
30 Kettlebell Swings 24/16kg
10 strict pull ups

20min AMRAP

100 russian kettlebell swings 24/16kg

With the remaining time:

1 deadlift 140/100kg
5 press ups
50 double unders
2 deadlifts 140/100kg
10 press ups
50 double unders
3 deadlifts 140/100kg
15 press ups
50 double unders
4 deadlifts 140/100kg
20 press ups
50 double unders

*Continue to add 1 deadlift and 5 press ups each round until the time cap is met.

In honour of our founding member and great friend Andrew Melling who sadly passed away 12th July 2019.

Kyykky 8x3x70%

Penkki 4x6x60%

Kyykky 1x75%

Vastaote leuat 5-8x6-12

EMOM x9: (3 rds)
1.) Barbell Good mornings
2.) Strict T2B
3.) Handstand hold

Matala tehoista hikiliikuntaa 60 minuuttia

In teams of 3 for 20:00
Rotate between;
- Sled Push / Sled Drag
- Heavy Farmer Carry
- RKC Plank

One person working on each movement and rotate and rest as needed.

1a) Neutral Grip DB Floor Press: 3 x 12. Rest 30s.
1b) DB Split Squats: 3 x 6ea. Rest 30s.

Every 6 minutes for 36 minutes (6 sets):

3 minutes row/run/bike/ski
50 m sandbag or med ball bear hug carry (50/40/30 lb)
5 devils presses (light weight)

3x 5 OHS
-build it heavy
-rest 2min between sets