AMRAP 20 Min.
5 Burpees over the Bar
10 Push Press 40/26 Kg
10 Back Squat 40/26 Kg
5 Jumps over the Bar
10 Down-ups

Five rounds for time of:

• Run 400 meters
• 345 pound Deadlift, 1 rep
• 185 pound Squat clean, 3 reps
• 185 pound Push jerk, 5 reps
• 3 Muscle-ups
• 15 foot Rope climb, 1 ascent

Hang snatch 4x3x60% 1RM

Aikaa vastaan:
50-40-30-20-10
Tuplanaruhyppy
Istumaannousu

Joka setin jälkeen tee
5 leukaa
10 punnerrusta
15 ilmakyykkyä

Tempausveto korokkeelta, käytä pukin ylintä osaa korokkeelta. Muista hihnat.

3x3, 110 % max tempauksesta

Strength & Technique:
Deadlift 6x3

WOD: 5 rounds for time:

10 x Sumo deadlift high pull
15 x Kettlebell swing
20 x Double unders

Run with 80-90% speed
100m
rest 3 minutes
150m
rest 5 minutes
200m
rest 8 minutes

repeat.

Five rounds for time of:

• 10 Wall climbs
• 10 Toes to bar
• 20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

3 rounds for quality
3 one handed pull ups (assist with midle finger)
3 lowers
3 korean dips
3 skin the cats
3 icecream makers

3 rounds for time:
-run 1round
-20 walking lunges
-5 ring rows
-10 waist lifts
-10 push ups
-20 back extensions