3x
20x heilautus
10x maljakyykky
10+10 askelta akk kuula mukana

5 rounds for time of:

• 135-lb. overhead walking lunges, 20 steps
• 20 GHD sit-ups
• 20 hip extensions

2 rounds for time of:

• 34 push-ups
• 50-yard sprint
• 34 deadlifts, 135 lbs/95 lbs or 60 kg/45 kg
• 50-yard sprint
• 34 box jumps, 24 inch/20 inch or 60 cm/50 cm
• 50-yard sprint
• 34 clean and jerks, 95 lbs/60 lbs or 45 kg/30 kg
• 50-yard sprint
• 34 burpees
• 50-yard sprint
• 34 wall-ball shots, 20 lbs/14 lbs ball
• 50-yard sprint
• 34 pull-ups
• 50-yard sprint

400m Row
2 Rounds
20 x Walking Lunges (bar behind neck)
20 x Wall ball shots
20 x Box Jumps
400m Row
For Time

4 Rounds of:

6 Power Cleans 60/40kg
12 Knee-to-elbows
18 Wall Balls

AMRAP (As Many Rounds As Possible)
in 20′ of
10 Snatches
10 Ups & Downs
200m Run

One minute ON , one minute OFF for 10 minutes:

30 KB swings (heavy/ banded)

You have 1 minute to get 30 KB swings. If you do not get 30 KB swings in 1 minute, count a penalty and change to lighter KB.

Penalty = 1000m Row/Ski

5 x Työntö 1+3

Seven rounds for time:

500m ROW
11 Back Squats @ 50% 1RM

21-15-9

8 deadlifts - 7 cleans - 6 snatches
8 pull ups - 7 c2b - 6 muscle ups

6 deadlifts - 5 cleans - 4 snatches
6 pull ups - 5 c2b - 4 muscle ups

4 deadlifts - 3 cleans - 2 snatches
4 pull ups - 3 c2b - 2 muscle ups

(@70kg/bar mu´s)