2 Rounds of:

1000m Row
50 Thrusters 20/15kg
30 Pull Ups

(Rest 3min Between Rounds)

A: 1 Rd DT + 6 mu ( rings)
B: 12 Front rack lunges, 9 hang power clean, 6 stoh + 1 legless rope climb + 3 rope climb

Alternate btw a and b ( three intervalls each). Rest 2.5min btw intervalls

A: 3 DL ( use 60-65%)
B: 3 kipping deficit HSPU
C: 3 bar mu

Alternate btw a, b and c. If you fail to keep the rythm go as an amrap for the rest of time.

Rest as needed.

For time:

• 50 box jumps, 30-in. box
• 50 kettlebell swings, 2 pood
• 50 knees-to-elbows
• 50 wall-ball shots, 30-lb. ball
• 50 burpees

Hypyt, ponnistus kulmasta. Tanko

5x3

etukyykky 3 rm

GHDvatsat 3 x 15-20

Strength- Take 10 minutes to work up to a 3 rep deadlift for quality. As heavy as possible with precision form. No rounding of back. No bent arms. No weight on toes.

Aamucardio: AMRAP 24
6 C2B
12 Russian swings 32/24
20 steps front rack walking lunges 2x16/12

day 13, 6x2 @ 80%