Card Deck 3.0
♥️ Shuttle run 10 m
♣️ Deadlift (rx 60/ 85 kg)
♦️ Bar over burpee
♠️ Push up

5 rounds of
10 back squats
10 alt. lunges

5 press behind the neck snatch grip + 5 ohs

45s on, 15s off x5 (30min)

1)row
2)alt. db snatch
3)medball box step ups
4)weighted abmat sit ups (pallon heitto seinään)
5)burpee pull ups/burpee to target
6) rest

2-3rounds:

10-16 GHD hip extension
16 snowangel

10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run

*Repeat from 9.20.21 

3-5 Sets:
1-3 Seated Legless Rope Climbs (12ft.)

Rest 3 Minutes Between Sets.

Weighted Chinup 4x3 reps

In teams of 2 (You Go, I Go)

Buy in: 1000m row

AMRAP 20 min. of
60 double unders
30 toes to bar
15 dumbbell thruster@2x22,5/15
(Goal: 5+ rounds)

Cash out: 1000m row

Time cap: 30 min.

Deadlift 1 RM, then 2 sets @ 50% (choose reps)