3 rounds:

• Run 200m + 20 DB snatches 22,5kg
• Run 200m + 16 walking lunges 2x22,5kg DB
• Run 200m + 5 BMU
• Run 200m + 8 deficit hspu
• Run 200m + 5 Sandbag over shoulder

Lepoja ja sit kepoinen viikko.

500m row
30 t2b
50 snatches 50/40

5min rest

500m row
30ghd sit ups
50 clean and jerks 70/60

5 min rest

500m row
30 Abmat sit ups
50 deadlifts 80/70

3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
Rest 2 minutes

Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

@ 66% of 2 RM back squats

Every 3 minutes:
75 DU
Max reps pegboard ascents

40 Min amrap

• 40 Cal Row
• 4 Rounds of DT (increase weights)
• 40 lunges w. Single arm oh 20kg dumbbell
• 4 Ropeclimbs
• 40 cals Assault Bike

Increase the weight on the barbell each round (40,50,60,70,80..... kg)

60 wall ball
3rnds:
5 squat cleans
10 t2b
15bar over burpe

14min tc

Every 1min20sx6/Sopivamäärä toistoja
-Lisäpainoin tai ilman

Ten sets of three clean DL, form like in clean pulls. Open chest, arch back and press with feet.