3rnd

10 Back lateral raises
10 Shoulder lateral raises
10 Front lateral raises

Weighted Dip 5x4

AMRAP 14 mins
Partner workout (you go, I go)
4 - 6 - 8 - 10…
Dumbell complex of the following :
4 Renegade row (2/2)+ 8 mountain climbers(4/4) @2x22,5/15kg
12-18-24-30…
Cal row

Rest 3 mins

Every 7 mins x 2 sets
20 Syncro DB alt snatch @22,5/15kg
20 cal row ( you, go, I go )
20 Syncro DB burpee @22,5/15kg
20 cal row
Remaining time is rest!!

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 2 (H2) @ RPE 9 (1 RIR)
+
3 x 2.2.2 @ 85+%H2 (RPE 8)

– Build to a heavy double (H2) with 1 rep in reserve.
– 2.2.2 = cluster set of 6 total repetitions: 2 reps, rack the bar for :10-:15, then un-rack the bar and do 2 reps, re-rack again for another :10-:15, then unrack and complete the final 2 repetitions.
– Start the back-off cluster sets @ 85-90%H2, then build up if bar is still moving fast (do these at RPE 8/ where the bar is still moving fairly fast).

5 min amrap with partner

Deadlift 12
hang power clean 9
Stoh 6

35/50

8x65%
6x75%
4x85%
4x90%

12'AMRAP
5/5 KB snatch
5/5 one arm TRX row w. KB front rack hold
5/5 steps walking lunges

6x4min On-4min Off
A) Bike 12/15cal
10 thurster 30/40 kg
B) Ski 12/15cal
10 TTB
C) Row 12/15cal
Kbs 16/24kg

Etukyykky
4x3, nousu v1-v0

10min AMRAP
6+6 Raakarive riipusta KP/KK
12m Askelkyykkykävely
10 Cal tai hallin päätyyn ja aidalle juoksu

AMRAP 20

A) 10 strict press
B) 10 hauiskääntö
C) 10 ring tow
D) 10cal row