5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups

Amrap 10min:
5 pull ups
5+5 KB push-jerk
15 squats

3 rounds for time of

5 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders

♀ 105 lb. ♂ 155 lb.

1) run (around the Box)
2) DB stoh x 8
3) C2 10kcal
4) V-up x 10
5) rest
@12,5kg x 2

7-10 times

Recovery 10 min

• forearm smash barbell

3 rounds
a) row 15cal
b) 20 box jumps
c) 15 wallball
d) 20 DB snatch 15kg
e) rest

A,
Push Press 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Alternating Chest Supported Dumbbell Row 20-20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 10 L/10 R

C,
Arnold Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
5 rounds for max reps of:
Partner 1 do:
Kettlebell Farmers Carry, 24/16 kg, 100 m
Partner 2 do:
As many rounds as possible of:
4 Ring Muscle-ups
25 Double Unders

Log your total reps accumulated each round for the AMRAP section.

Complete in teams of 2.

500m hiihto
10 rengassoutu
50 cal pyöräily
10 punnerrus
400m hiihto
10 rengassoutu
40 cal pyöräily
10 punnerrus
300m hiihto
10 rengassoutu
30 cal pyöräily
10 punnerrus
200m hiihto
10 rengassoutu
20 cal pyöräily
10 punnerrus
100m hiihto
10 rengassoutu
10 cal pyöräily
10 punnerrus

4 rounds every movement
A1. Dip x 8
A2. Pull up x 8
B1. Bench press 1 + 1/2 x 10
B2. Bent over row 1 + 1/2 x 10
Super setts
C1. Dumbbell shoulder press x 12
C2. One hand ring row x 12

Emom 10
Amrap 20