1A) Hand stand 3x24s
1B) shrimp squat 3x10 alternating

A,
Yoke Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
D-Ball Bulgarian Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

Bear Hug.

C,
Part 1
Complete as many rounds as possible in 5 mins of:
10/8 Row Calories
10 Over Unders @60/50cm

Complete in teams of 2. Each partner will start on a different movement; SWITCH.

Rest 2 mins before part 2...

Part 2
Complete as many rounds as possible in 5 mins of:
10/8 Row Calories
10 Burpee Box Jumps, 60/50cm

Complete in teams of 2. Each partner will start on a different movement; SWITCH.

Rest 2 mins before part 3...

Part 3
Complete as many rounds as possible in 5 mins of:
10/8 Row Calories
10 Double Dumbbell Devil Press @15/10kg

Complete in teams of 2. Each partner will start on a different movement; SWITCH.

Goal: 2+ Rounds for each AMRAP

D,
3 rounds for quality of:
15 L/15 R Banded Clamshells
50 Seated Band Leg Curls

Kyykky 3x3x80%
-joka sarjan jälkeen hypyt x 3 (myös lämppäsarjat)

Penkki 3x3x80%
-joka sarjan jälkeen yhden käden kulmasoutu x 10/10 (myös lämpät)

Maastaveto 3x1x80%

Basic Condition 70 min

Ski 40 Calories
2 rnds.
10 Pistols Alt.
12 Ring Push Ups
10+10 One Arm OHS 22,5/15kg
7 Ring Dip
Bike 40 Calories
2 rnds
7 HSPU
4 + 2 BMU
10 Weighted GHDSU
Echo Bike 5 min.

A,
1x [ 1 Pause Clean + 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Pause Clean + 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Pause Clean + 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Pause Clean + 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Pause Clean + 1 Push Jerk + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause Clean- 3 sec pause just below-the-knee.

B,
5 rounds for time of:
10 Overhead Squats@61/43kg
15 Toes-to-bars
Run, 200 m ( change to 10 cal echo bike )

Goal: Sub 15 min

C,
4 rounds for quality of:
5 L/5 R Turkish Sit-ups, pick load
10 Landmine Rotations, pick load
Single Arm Farmer Carry, pick load, L 15m /R 15m

3-4 rounds.

3 rounds for time of

• Run 800 meters
• 50 deadlifts

♀ 65 lb. ♂ 95 lb.

4 rounds:
3 min row for calories
2 min DB burpee box step overs
1 min sit ups

2 min rest between rounds

1. 10-15 Kahvakuulaheilautus
2. 10-15 Wall ball

3 Kierrosta:
12 Kasakka kyykky vuoropuolin
8/8 Yhden jalan maastaveto
8/8 Pallof press korkeasta polviasennosta kiertäen

Weighted Pull Ups

3-3-2-2-2, AHAP