5 rounds for time

400m run
8 t2b
12 stoh (22.5kg)

Time cap 12 min

Every 2:30 x4

21 Wallball
15 TTB
9/6cal Airbike

RPE 3

3 rounds: 4-3-2 with 90sec rest
between sets and 3min rest
between rounds.
Use the
same loading for all sets, but add
loading to each round.
All rounds with RPE 4 to 4+

9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM. All sets across (same
loading).

Find heavy of the day in 15min
(RPE 4+ to 5)

In Teams of 2

AMRAP 10 min.
1000m row then in the remaining time
20 single arm dumbbell thruster
20 toes to bar

-rest 2 min.-

AMRAP 10 min.
1000m row then in the remaining time
20 dumbbell snatch
20 push ups

-rest 2 min.-

AMRAP 10 min.
1000m row then in the remaining time
20 single dumbbell box step up
20 box jump

@22.5/15 kg
@60/50 cm

EMOM’30
1. 30-50 DU
2. 12 cal fun bike
3. 3 power clean 70kg
4. 10 GHD sit ups
5. Rest

1.) Raaka Rinnalleveto +Työntö saksaamalla 6×1+3
2.) Takakyykky 5×5

3-4rounds:

10 snowangel
20cal easy machine

For Total Load:
5 Sets of 3