Find max: Front Squats 2-2-2-2-2 --> 45kg

AFAP (As Fast As Possible)
5 rounds:
5 Front Squats (75% of max 32.5kg
21 Burpees

25k Sandbag

4 rounds

7 sandbag Get ups
20 SB Step ups 24"
20 SB Cleans
Carry SB+20k KB 120m

5 Rounds

3 minutes amrap

• 20 Cal Assault Bike
• 10 T2B
• Max sandbag over Shoulder 75/40kg

3 Minute break

score is total amount of sandbag over shoulder

AFAP
800m Run
50 Wall Balls (6 kg)
2 min Deadlift Hold (50 kg)
25 Deadlifts (50 kg)
2 min HSPU Hold
50 Push Press (20 kg)
2 min Pull Up Hold
125 Sit Ups
2 min Knees Above Hip

5 kierrosta:
- 10 ohs (20-40kg) -> front squat -> back squat -> airsquat
- 10 push up
- 20 sit up
- farmari keväly aseman ympäri (-200m), 2x työjohtokehikko

5 rep max: 205#

Central park: running technique, sprints, boxjumps, pullups upw - 3 sets of 10

Technique, back rack position. Worked up to 105#

3-5 rds:
L-sit hold 15-30s.
Sandback carry 45s.
Rest 90s.

Clean 2-2-2-2-1