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

3 weighted pullup
3-5 BW pullup
5 negative pullup

For time:
1000 m Run
60 Dumbbell Snatches 22,5/15 kg
40 Burpee Box Jumps

Don’t go out too hard. Once you finish the run, you’ll be onto Dumbbell Snatches where the name of the game is smooth, consistent reps. Aim to do big sets, and modulate/adjust the pace per rep to keep going. Then we end with the Burpee Box Jumps… look at each rep one at a time. Focus on the rhythm of the movement, keep the breathing high and smooth. Heart rate should be pretty high throughout, and the breathing should be audible and consistent. Approach this workout like you were going to run 2 or 3 miles.