5, 10, 10, 10, 10 toistoa

On the minute 30 - 40 ( 6 - 8 ) rounds

Minute 1 : Bike Erg Calories
Minute 2 : 12-20 Strict Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : 12-20 Strict Ring Dips
Minute 5 : Rest

27/21/15 for time

• Row cals
• Wallballs
• T2b

Deadlift on a plate 3x5 reps

4 rounds for quality

400m row
8 dbl db seated press
12 seal rows dbl db
15-20 biceps curls

hr 70%

AMRAP 12
10 DB snatch
8 burpee box jump
6 DB squat
4 Devil´s press

1) snatch pull + hang snatch + OHS, 8 x (1+1+1)x 55% concentrate on technique

5 rounds for time:

20 cal row
10 dl (@ 50-60% of max)

VX7A

• Rest the same as your work

A,
Front Squat 3-3-3-3-3

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

B,
2 rounds for time of:
15 Clean & Jerks@61/43kg
30 Bar Facing Burpees

Goal: Sub 12 minutes

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Single Arm Weighted Sit-ups, pick load
Single Arm Farmer Carry, pick load, L 15m
10 L Single Arm Weighted Sit-ups, pick load