AMRAP 20
8 toes to bar
10 db hang clean and jerk @22,5
14 cal row

1k Bike , 1 Rope Climb, 2 Deadlifts
1k Bike , 2 Rope Climbs, 4 Deadlifts
1k Bike , 3 Rope Climbs, 6 Deadlifts
1k Bike , 4 Rope Climbs, 8 Deadlifts
1k Bike , 5 Rope Climbs, 10 Deadlifts

Deadlift @ 157kg

7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

On the Minute x 9:
1 Tempo Front Squat
This is a build from last week. Same tempo, with higher percentages.

Tempo:
* 5 Seconds Down
* 2 Second Pause

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

3 rounds

12 burpee
2-3 köysikiipeilyä

Penkkipunnerrus,

2 x 6
2 x 4
2 x 3

CNJ MAX
Clean pull 5x2
Dumbell strict press 5x4

21-15-9 -15-21

*Cal row
*Wallball

Joka alkava min 3 burpees

3 x 5 kippi
3 x 5 hollow to turn over
3 x 2-3 1 jalka boxilla mu / puoli

10 min EMOM
*MU TAI Strict C2B 3-5 reps

5 x 3 ring dip + vikalla 10 sek pito alhaalla