4 Rounds for time:
400 Meter Row/Ski/1+½Stairs
15 Overhead Squats @42.5/30kg
15 Burpees

• Goal: UB Overhead Squats for ALL 4 rounds.
• 20:00 time cap

1a) Close Grip Floor Press in Bridge: 4 x 5. Rest 30s.
- add a little weight each set.
1b) DB Split Squats: 4 x 8 each. Rest 30s.

• Goal: 4 challenging sets across for this superset. Take 2 sets to warm-up for both movements.

10 x
400 m run for time

Työ : Lepo 1:1

(eli sama aika työtä ja lepoa)

Tempaus 4 x 1 x 70-85%

Rive + työntö 4 x (1+1) x 70-85%

Etukyykky 3x3x80%

For time

30-25-20-15-10-5 reps for time of:

• Burpees
• L pull-ups

AMRAP 5
3 Deadlifts 100/70kg
3 Box jump overs 60/50cm
6 Deads
6 Box jumps …..
Add 3 reps every round.

Rest 5

AMRAP 5
3 Deadlifts 100/70kg
3 T2B
6 Deads
6 T2B...
Add 3 reps every round.

"The undertaker"
AMRAP 13:
Buy-in 2000m erg bike

Directly into...
5 deadlifts (245/165)
15 abmat sit-ups
25 double unders

Kilos: 111,4/75

Strict Handstand push-ups
On the 1:30 x 5 sets:
1 Set of strict handstand push-ups

Handstand walk biathlon
For time (10min cap)
300´handstand walk

*every break 3 ring muscle-ups

10/9/8/7/6/5/4/3/2/1 for time

• Pushups
• Lunges
• Burpees
• Situps
• Jumping squats