2rounds, E5MOM
1) 20-50 DU + remaining time bike
2) 20-50 DU + remaining time row
3) 20-50 DU + remaining time ski
4) 20-50 DU + remaining time echo

5 Rounds For Quality:
1:00 Handstand Hold
20 Handstand Push-Ups

AMRAP 12

5 Toes To Bar
10 Push-Ups
15 Air Squats
20 Double Unders

10 x E90SEC alternating
6-8 straight legged deadlift
10-20 hollow rock
- five set of each

3 Rounds of:
3 Ground to Overhead 60/40kg
4 Hang to Overhead
5 Shoulder to Overhead
12 Toes-to-bar
15 Box Jumps

For time:

• 1-mile weighted run
• 50 push-ups
• 50 sit-ups
• 1-mile weighted run
• 50 push-ups
• 50 sit-ups
• 1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

12min alkavalla minuutilla
5 raaka rinnalleveto riipusta 43/30kg + 3-5 varpaat tankoon

Deadlift

5x3

5x
Clean + hang clean + split jerk
•3 sec pause on split jerk
•all cleans squat cleans
•pick a challenging weight from the start

Barbell cycling E2MOM

3x 10 thruster
3x10 hang squat clean
3x10 power clean & jerk

(all reps UB)