21-15-9
HSPU
Ring dip
Push up

You can split into 2 groups for this one if needed.

10 Min AMRAP
20/15 cal row
10 DB thrusters 2x22.5/15kg
9 c2B

Rest 5 Mins

10 Min AMRAP;
5 strict HSPU
10 box jump overs
15 KBS swings 24/16kg

Two pieces today. I want you to stay consistent on each. Think about the round pacing and try to stick with it.

Post total reps to WC

Deadlift

5-5-5-5-5, Touch´n Go

Go Every 3:00

push jerk

6-6-4-4-4

AMRAP 2, Shoulder Press
AMRAP 2, Push Press
AMRAP 2, Push Jerks

Barbell 50% @ BW

Alternate
1. 10 deadlifts 110/70kg
2. 8-10 strict HSPU
3. 15-20 c2b (kipping is ok)

This will get heavy! So scale as needed

2 rounds
1:30 jog
20 walking lunges
20 hip bridges
20 alt leg v.ups
20 air squats
20 ring row
then 5-10 minutes for squat mobility

5 x 2 min töitä/2min lepo

10 rinnalleveto raskaalla pallolla
Max cal Echo/Assault/Erg bike

3x3 front squat 85%

AMRAP15 YGIG/ movement, both do 8 reps
8 hang power c&j @ 40/30kg
8 bar over burpee
8 t2b

REST 5 MIN

AMRAP15 YGIG:
8 thruster @ 40/30kg
8 kipping pull up
8 cal erg