3rnds

7* bench press
7* db row
7* db press
7* db fly
7* db fly on your back
10* ghd situp

Warm up(10)
2rds
20 mountain climbers
10 plank tap
20 heels to rear
10 lunge

WRK(20)
WRK for 20:00
8 body builders
8 goblet lunge(choose load)
8 ring row/upright row/bent over row
16 dumbbell hop overs

Finisher
50 flutters
1:00 samson

Eilinen / PK lenkki

Eturäkissä askelkyykky

Front squat heels on a plate 3x12 reps

30 min amrap

• 60 cals
• 15 Dødløft 2x24kg
• 10+10 Push Press 16kg

Three sets of fifteen hip thrusts.

3-5 rounds superset of

8 db rdl
10 db squat

For time:
50-40-30-20-10
Double unders
DB snatches

50/40 cal ski after each round

4 rounds for time:
5 Push presses (from ground)
10 Burbee box overs