Bench press
- 8, 8, 7, 6

3-4x 1+1+2 @70-80%

For time
10 rounds
3 thrusters 50kg
3 ring mu

For time
21 15 9
Kettlebell swing american 32kg
Burpees
Directly to
3 rounds
400m run
21 burpees

Amrap 6'
Max rounds of Dt 50kg
6' rest
Amrap 6'
Max rounds of Cindy
6' rest
Amrap 6'
Max cal bike erg

AMRAP 12
10 DB snatch
8 burpee box jump
6 DB squat
4 Devil´s press

3 rounds:
15 KB deadlift
10m KB front rack walking lunges
-rest 1-2 min between rounds-

3 rounds:
6+6 box step down
12 hanging knee/ leg raises
-rest 1-2 min between rounds-

14 min

15 KB Swing
10 Air Squat
15 Banded Good Morning
7 Gobblet Squat
:30 Hang On pull up Bar
300/250m Row

10 rounds

8 bench press 60/50kg 50% 1RM
12m walking lunges 20/10kg
14/10 cal standing bike

1:1 rest

• Rest the same as your work