3 Rounds For Time:
800 Meter Run
200 Meter Dumbbell Farmers Carry
30 Walking Lunge

DB farmers carry variations:

• Single Arm Farmers Carry (Dumbbell or Kettlebell)
• 1 Minute Side Plank (Each Side)

2-3 sets
15-25 hip extensions
15-25 ghd sit ups
rest 1-2 min

Lämmittely 10min

• Hyvää huomenta tangolla x10
• Ilmakyykky x10
• Mittarimato + punnerrus x5
• Istumaannousu x10

Voima

• Maastaveto 5x5 toistoa, nousevat painot
• Lattiapenkkipunnerrus 5x5 toistoa, nousevat painot

AMRAP 15min

• Venäläinen swingi 20kg kuulalla
• Boksihyppy x10
• Leuanveto renkailla x5
• Puolilinkkari x10

In teams of 2:
Buy In 2000m row/4000m bike erg
Then,
3 Rounds of:
100 Double Unders
50 Wall balls @9/6kg
25 Squat Cleans @60/42.5kg
*One person works. Split as needed.
Timecap: 30 mins

5-10-15-20-15-10-5
KB/DB swing
KB/DB thruster

1.) Muscle snatch + power snatch + ohs 4 x 2+2+2

2.) Hang power snatch (polven alta) 6 x 2

3.) Back squat
A.1)4 x 4 ensin nämä kaikki
B.1) 2 x 3

4.) Push press
A.1) 3 x 3
B.1) 2 x 2

5.) Core 4x
A.1) overhead lunge x 3/side
A.2) side plank 30.sec/side
A.3) bird dogs x 16

A,
For time:
2400m run
120 Double Unders
100 Air Squats
80 Chest-to-bar Pull-ups
60 GHD Sit-ups
40 Clean & Jerks @52/34kg
20 Strict Deficit Handstand Push-ups @12/8cm

Goal: sub 40 mins

B,
For quality:
Sled Drag, pick load, 5x 30m
5x10 Ring Glute Walk Outs

Sled Drags- moderate load

14:00 AMRAP
6 power snatches 95/65
12 push ups
400m run

*sub 500m row for run

1.) Turkish Sit up
2.) Russian Ab twist

• you choose reps.
• Work ~30-45s.

4 rounds
3 floor press @2x22,5 db
10 sec down 1 sec up

Direct into
Max bend over rows @2x15 db

Direct into
Max front raises @2x7,5 db

Direct into
Max shrug raises @2x7,5 db