Partner "Bradshaw"

10 rounds for time :
4 HSPU
8 DL @100/70kg
16 Kipping Pull up
32 Double Unders
Timecap: 30 mins

• 2min.: Row/Bike/Run

• 1 rnd:
  6+6 Scale w/ stretch
  6+6 Up & down dog
  6+6 One hand bridge

• 1min.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch / Clean
  6 Press
  6 OHS / Front squat

• 1 rnd:
  6 Power snatch
  6 Squat clean
  6 Hang Cluster

• Mobility...

AMRAP12
6 pull up (saa käyttää kippiä)
9 box over jump (laatikon päälle hyppy puolelta toiselle)
12 calorie row

*skaalaa leuanveto tarvittaessa rengassoutuun tai hyppyleukaan

8min partner amrap
Straight into 1600m run

Mark your 1600m time

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

GRT(25)
walk, jog, bike, just move

Finisher
50 kneeling crunches
1:00 IT stretch

Bench press, 3 sets of 10 to failure,

then rowing machine tabata (30 sec. on, 10 sec. rest, 8 rounds),

then

three rounds, 60 sec. each movement, two minute rest after each round of clean jerk, burpees, tricep dips, thrusters.

500m ski erg
3x
6 prone angels
10 hollow rock
7 banded scan push ups

---

Incline Bench Press
ReSt as needed
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

WRK(24)
WRK 5:00 Rest 1:00 x4
10 pop ups (sit to a bench or chair then jump up)
10 ground to overhead
10 hrpu
100m farmer's carry, odd object, sandbag carry etc.

Finisher
100 temper tantrum
1:00 quad stretch

“Flintstones”

AMRAP 20:

50 Wallballs

40 db snatches 25/22,5

30 Toes to bar

20 Cal row/bike

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