AMRAP 8
350/300m row
12 ttb
8 deadlift 100/70kg

rest 5 min

AMRAP 8
1 SD run
12 pull ups
8 power clean 70/50kg

rest 5 min
50 du
12 c2b
8 squat clean 70/50kg

15MIN EMOM
8-10 Shoulder taps
8-10 box butterfly
30sec L-sit hold
8-10 Ring row
6-8 strict T2B

Rive+työntö
1+1@70% x 3
1+1@75% x 2
1+1@80% x 1
1+1@75% x 2
1+1@80% x 1
1+1@82% x 1
1+1@80% x 1
1+1@83% x 1
1+1@86% x 1

Etukyykky
4x3@70-80%

Reverse hyper

5x15

Obstacle race @ Öjberget, Vaasa, Finland

Deadlift + Strict Handstand Push-ups
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.

Gymnastic Conditioning
For Time:
100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups

Row 500m / rest 1min
(5km avq pace - 2-3s.)

Gymnastic cond.
- C2B (UB)
21-18-15-12-9-6-3
Rest as needed

(Scale: 14-12-10-8-6-4-2)

Rest 5 min...

Barbell cond.
- Thruster (UB) (42.5/30)
21-18-15-12-9-6-3
Rest as needed

5x5 (heavy)

6x3 (65-85%)