3 Rounds For time:
Row 500/450m
18 Toes to Bar
200m Run
Rest. 2 min Between rounds.

5 x AMRAP 3

50 Double unders / 40 Jumping jacks
Remaining Time HSPU

Rest 1 minute btw. rnds.

Result is total HSPU`s

3 ROUND FOR TIME OF:
800/600 MT RUN WITH BALL 9/6 KG
12 PUSH JERK 60/40 40/25

Tarpeen mukaista huoltoa.

Push press 5 RM, then 3x3 @ same weight

In 5min find your max weight of

Clean and two STOH

8min partner amrap
Straight into 1600m run

Mark your 1600m time

2x

20 seesaw ring planks
35 ghd
50 russian twists

4x4 @85% of 1 RM clean

4 sets of 3

• 3-5 sec pause