Etuheilautus 200 toistoa AFAP
-miehet 24kg
-naiset 16kg

Päälle putkirullaa ja jumipalloa alakropalle

in teams of 3:
100cal ab
70 weighted walking lunges
70 t2b
50 weighted walking lunges
50 pull ups
30 weighted walking lunges
30 burpee pull ups
100 cal ab

time cap 30min

1. DU x50
2. Ring Mu x5
3. DB-Clean & jerk (2x22.5kg) x6

Rest day
25 min bodywork

7 min AMRAP
2 Muscle up
8 Kb thruster 2x16kg
32 DU

4 min rest

21*-15*-9*
Pull-up
Cal. row
T2B

*=after each round 10 burpees

Strength

4x 10x 60kg KB Swing
3 settiä ring dippejä
3 settiä ring pu
Pari kertaa l-sitmitälie köyttä
Vähän renkaissa kippailua ja lantionnostoja.

4x
1k row (5k pr + 1-3s)
6-10 ring mu ( scale down if needed, goal unbroken or two sets with really short rest btw)
Rest 2 min btw sets.
Rest additional 3 min
4x 2min on 1 min off:
10 wallball 30/20lbs
10 swing 32/24 ( scale to 24/16 if needed)

10 db power clean 22.5kg
5 bench press 70kg

For time:
Row 500 meters
then,
40-30-20-10
Walking Lunges
Sit-ups
USA Swings (24/16kg)
Then,
Row 500 Meters

• 20:00 Cap