A: E2M for 12min
1: RDL x8-12 @3030
2: Strict chin ups xMax

B: 5rft
5 TTB
10 alternating DB snatch
15 jumping lunges

5 rounds:
1 minute wallballs
1 minute dumbbell snatches (16)
1 minute shuttle sprints
1 minute rest

20 minute AMRAP
Buy in: 50/35 cal row
Then AMRAP for remaining time
50’ single arm OH kb walk(switch arms at 25’) GO HEAVY
40 DU (2:1 singles)
30 Box step overs 24/20”
20 Pull ups
10 wall walks

Score is total rounds+reps
25’= 1 rep, 50’=2

All synchro
100 worm thrusters
20 burpees
60 front squats
20 wall balls
40 lunges
20 burpees
20 up and overs
20 burpees
5 rope climbs per person

3 rounds of:

• Max reps of strict pull-ups
• Max reps of shoulder presses, 115 / 75 lb.
• Max-calorie row in 20 seconds
• Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Frontsquat 3,1,3,1,3,1 rep

FOR TIME

• 50 Burpees
• 50 Hang clean and jerk, 22.5kg dumbbell
• 50 Atomic situps
• 50 Burpees
• 50 Hang snatches, 24kg kettlebell
• 50 Box step overs w. Dumbbell, 20”
• 50 burpees

for the snatches + clean and jerks, Alternating arms as you see fit

30 min UGIG every 250m row
30 min UGIG every 300 yards AB
30 min ski erg every 250m ski

3R
24 cal row
21 WB
18 DB snatch 22,5kg
15 lateral burpees over erg

13 min AMRAP

5 chest to bar, 10 lbs käsipaino jalkojen välissä
10 lisäpainopistoolikyykkyä