Deadlift 10-10-8-8 reps

For Time:
75 Overhead Squats 43 / 29 kg

Every 3 Minutes [Starting at 0:00]:
400 Meter Run

Partner wod (relay style )
12 rounds for time (6 each person)
8 kipping Pull up/ Jumping Pull up
8 Db Cl& Jerk @2x22,5/15kg
8 m farmer walking lunge 2x22,5/15kg
8 box jump @60/50cm
8 m farmer walking lunge

Partner A Completes a full round then “B”
Timecap: 30 mins

3x 7+7

1. 5 thruster 60 kg
2. 10 bench press 60 kg

Weighted lunges 4x14 reps

Front squat 4-6-8-10-12 reps

0:00-10:00:
5rnds of:
15 straight leg abmat sit-ups
12 alt. Pistols
30 DU.

10:00-12:00 rest.

12:00-22:00:
5 rnds of:
15 T2B
10 box jumps over
1 long rope climb or 2 short rope climbs.

Merkitse tulokseksi kumpaankin osioon käytetty yhteisaika, jos et pääse kumpaakaan loppuun tuloksesi on automaattisesti 20min.

4 RFT

400m Run
200m Row
100m Sled ( Empty )

( 20 - 30 )