4-5x 1+2 @70-75%

4 RFQ
6 double DB Thrusters 25kg
10m double DB OH Walk
6 double DB Thrusters 25kg
10m double DB OH Walk

20 MIN AMRAP

• 50 Double unders
• 10 OH walking lunges 1x22.5kg dumbbell
• 5 DB hang power cleans left 1x22.5kg dumbbell
• 5 DB Push press left 1x22.5kg dumbbell
• 5 DB hang power cleans right 1x22.5kg dumbbell
• 5 DB Push press right 1x22.5kg dumbbell
• 10 Pullups

Score is your total amount of reps

5 rounds of:
60 s work
120 s rest

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
WRK :35 REST :25 x5
2 second count bicycles
bicep curls
russian twist
reverse fly

Finisher
15 side plank punch thru per side
1:00 chest opener

1) Wall ball 10
2) Ring row 8
3) Rower pike up 8

Kaikkia 7 kierrosta

For time
100 du
90 sit up
80 deadlift
70 front squat
60 push press
50 push up
40 snatch
30 front rack lungees
20 pull up
10 burpees
Barbell 40 kg

50 min AMRAP
50 cal row
50 burbee
50 cal bikeerg
50 burbee
50 cal skierg
50 burbee

Kolme laitetta, minuutti per laite, neljäs minuutti taukoa.

Snatch Pull 4x4 reps