10min AMRAP:

• 20 wall-ball 3m (N 6kg / M 9kg)
• 10/10 kahvakuulatempaus (N 16kg / M 24kg)
• 10 knees-to-elbows

amrap 5:
10 push ups
10 batman sit ups
10 pullups

Seated shoulder press
4x12r 2 reps in the tank
Rest as needed.

Back squat 5x5, heavy sets

3 sec pause on bottom position.

Back squat
5 x 12-15@65-70%

rest time 2:30

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press bhd Neck

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Bench Press

10 x 2 @ 85% +

Go Every 2:00

50 burpee box jumps overs for time 60/50cm

TC 8 min

For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings @32/24kg
Goblet Squat

• Goal: HARD effort. Who can go UB without putting the KB down?!?

3 x 2min töitä, 2min lepo

6 maastaveto 100/70kg
30-50 tuplanaruhyppy
max cal Echo/Assault