For time

27/21/15/9/3
- cals rowed
- thrusters 40kg

AMRAP 15 min of:
- Max number of series unbroken of:
- 12 Kb Swing RxC 32/24 kgs - Rx 24/16 kgs - Sc 16/12 kgs.
- 12 Gob Squat.

If you touch the ground with the Kb, must do 1 round of Cindy (5 PU, 10 PsU & 15 air squats).

Row 8min
10 W-vipers, 10 V-ups

Cycle 8min
10 W-vipers, 10 V-ups

Run 8min
10 W-vipers, 10 V-ups

Recovery week!

Back Squat 5x5x50%

Recovery week!

500m soutu
40 ilmakyykkyä
100m karhukävely
30du/60su
500m soutu
20 supermieskeinuntaa
100m karhukävely
10 t2b

Every Minute on the Minute x 21:
Minute 1 – 5 Strict Pull-Ups, 7 Hand-Release Pushups, 9 Sit-Ups
Minute 2 – 40 Double-Unders
Minute 3 – 18/12 Calorie Bike

Every minute on the minute for 10 minutes
Clean and jerk (3RM)- 2 reps
T2B- 7 reps

#Strength
2 @ 40% in 2” still/4” push/pull ladder (+ 5%), 5x4 @ day max reps of:

• BB deficit deadlift

Tabata squat
Max reps of muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Shoulder press + push press + split jerk 6x(1+1+1) ME