5 Rounds

4-6 RMU
15 GHDSU

Rest 2 minutes between rounds.

3 Rounds :

1:30 CrossOvers
10 Hollow Rock
5+5 Single Leg Hip Thrust
5+5 One Arm Thrusters

2-3rounds:

5 high box jump
15-20s ring support

AMRAP 30 mins with a partner

400m run (together)
50 DB deadlifts@2x22,5/15 kg
400m run
40 DB front squats
400m run
30 DB shoulder to overhead

Goal: 2+ rounds

A1) no feet no hook grip snach 5x2 nouseva paino
B1) first pull + snach 5x2+1 75-80%
C1) Lattia pena, kapeella otteella 5x5 ei määriteltyä painoa.
D1) 5x5 back squat, eka kyykky 1sek pysähdys alhaalla, loput räjähtävästi 78%
E1) käsilläseisonta seinää vasten tai vapaana 30-60sek
E2) Skull crusher x15

15 min amrap

• 1 min Erg @ 85%
• 20 alt hang clean and jerks 1x17.5kg DB

ACCESSORY:
2-3x
20-30s handstand hold (seinää vasten)
30s/30s side plank
45s plank

For time:

5 000 m row

Rx´d

For time:
10 bmu
30 wallball
20 hspu
30 wallball
30 ttb
30 wallball

Scaled

For time:
15 pull up
30 wallball
15 hspu use ab mat if needed
20 wallball
20 ttb
20 wallball

For time:
21 Thruster
9 jumping pull up
- rest 60s
15 Thruster
15 jumping pull up
- rest 60s
9 thruster
21 jumping pull up

TC: 12