500m row
then 3 rounds of
10 z press
7 ring row
6 bulgarian split squat e/s

---

5 rounds For Quality
12 toes on plate RDL, 2x 25/17.5kg
4 sandbag over shoulder 60/45kg
10m sled push (medium weight)

A,
Sumo Deadlift 7-5-3-3-3

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

B,
For time:
Partner 1 do:
100 Double Unders
Partner 2 do:
Double Kettlebell Farmers Hold, 24/16kg
--then--
Partner 1 do:
100 Double Unders
Partner 2 do:
Double Kettlebell Front Rack Hold
--then--
Partner 1 do:
100 Double Unders
Partner 2 do:
Double Kettlebell Overhead Hold
--then--
Partner 1 do:
200 Single Unders
Partner 2 do:
max rep Kettlebell Deadlifts
--then--
Partner 1 do:
200 Single Unders
Partner 2 do:
max rep Goblet Squats
--then--
Partner 1 do:
200 Single Unders
Partner 2 do:
max rep Single Arm Kettlebell Push Press

Kettlebell Deadlifts- edit in the number of reps achieved
Goblet Squats- edit in the number of reps achieved
Single Arm Kettlebell Push Press- edit in the number of reps achieved

Complete in teams of 2.

Double Unders can only be done while the weight is being held.

Switch when the partner on the rope finishes.

C,
For quality:
100 Seated Band Leg Curls
100 Seated Calf Raises
Banded Lateral Walk, L 30m/R 30m

Accumulate the following in as few sets as possible.

STR:
Tempo Back Squat (3s alla)
4x4 @ 70-75%

3 sets of:
2.2 Weighted Pull-Ups (kaheste vahel 10-15s puhkust)
5.5 Weighted Push-Ups (viieste vahel 10-15s puhkust)

2 sets of:
Max Plate Gun Hold @20/15kg
Max Band Tricep Extensions

WOD:
3 rounds of 3 min ON/1,5 min OFF:
5-10-15-20-... of Squat Jumps to Plate
5-10-15-20-... of Plate Ground to Overhead
5-10-15-20-... of Sit-Ups
(jätkavad sealt kus pooleli jäid)

For time:

21-15-9

Deadlift 102,5/70kg
HSPU

( 3 - 7 )

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

A: Back squat 3-3-3+
B: Strict pull ups 1xMax + 2set strict chin ups
C: Biceps curls 1xMax

5 Burpees
10 Air squats

5 Reverse burpees
10 Sit Ups

5 Box over burpees
10 Push ups

5 Plate burpees
10 KB swings

3 Suicides

3 Burpees

3 Burpees
5 Plate thruster /10kg

3 Burpees
5 Plate thrusters/10kg
8 Kettlebell Swings, over head /16kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg
12 KB high pulls /16kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg
12 KB high pulls /16kg
15 Barbell thrusters /20kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg
12 KB high pulls /16kg
15 Barbell thrusters /20kg
18 barbell push press /20kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg** 21:00 minutes
12 KB high pulls /16kg
15 Barbell thrusters /20kg
18 barbell push press /20kg

20 Burpees