4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

---

Mobility

6x6 istuen

Partner Workout
8 min AMRAP (relay style)
1 Man Maker
2 Devilpress
3 Deadlift
4 Renegade row (total reps)
@2x22,5/15kg
One person Completes a full round Then switch!

2 mins rest

10 mins AMRAP ( relay style)
10 box jump over @60/50cm
20m double DB overhead carry (2x10m)
30 Double under
One person Completes a full round Then switch!

2 mins rest

12 mins AMRAP (relay style)
12 DB hang clean @2x22,5/15kg
12 air squat
12 up-down
One person Completes a full round Then switch!

10 Rounds For Time:

3 Power Cleans (155/105 lb)
6 Burpees
9 Wall Balls (20/14 lb)

Q7AV

Ring dips
5-5-5-5-5-4
rest as needed
use bands or weights

4 rounds for quality

10 box step ups 2x 22.5/15kg
7 ring row
5 ring push ups

Opetellaan askelkyykyn tekniikkaa
Tehdään 3 sarjaa - 10 askelkyykkyä per jalka
Lepää sarjojen välissä n. 1 min

ABS: 3 sets of
15 AMSU
10 Ab-wheels
5 Strict T2B
Rest

BACK: 3 sets of
15 Arch rocks
10 Ring rows
5 heavy KB DL
Rest

4 sets of:
6 Shoulder presses
6 Toes to rings
Rest

Deadlift

Build to heavy H10 @ RPE 10 / 0 RIR (68-78%1RM)