For time:
21-15-9 T2B
40-60-80m Double DB OH carry 2x20-25/15-20kg

First 21 T2B, then 40m OH carry. Then 15 and 60 and finally 9 and 80.

Easy Pace AMRAP 20

7 clean & jerk 70/50kg
50 du´s
3 Ring Mu
18/15 cal row

Alternating DB Curls: 3 x 10 ea. Rest 60s.

150 T2B for time

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

Peruskuntolenkki 40min/60 min fillarilla

Bodyweight Glute Bridge x 5 Minutes Max Reps

Run 7 x 400m

Rest 3:00 btw sets.

Result is total time

• 5 Round of:
BB Deadlifts 8 reps
Plyo Box Jump Ups (60/50 cm) 16 reps
BB Load = 120/85Kg oppure se usi un carico inferiore; 60-65% 1RM

For time

20 Ring MU
100m Farmers walk 2x32kg/2x24kg
30 C2B
80m Farmers walk 2x32kg/2x24kg
40 Pull ups
60 Farmers Walk 2x32kg/2x24kg
5/4 Rope climb (siilissä tupla määrä)