5 rounds
30 air squat
14 cal row
5+5 dumbbel snatch (12,5kg)

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(16)
On the 2:00 x8
10 s/a dumbbell overhead lunge
20 russian twist
10 dumbbell hopovers

Finisher
60 rtw
1:00 samson per

27-24-21:

Ski Erg Calories
GHD Sit-Ups

100 reps with 67% of 1RM

Time cap 30 min

Dynamic Warm Up

Strength - 20 Minute running clock to find Max Back Squat

WOD
AMRAP - 12 Minutes
5 deadlifts @ 185#
5 Snatch @ 95#
5 Push Press @ 95#
200 foot sprint between each movement

Warm Up
2*
20* jumping Jack
10* Inch Worm
30" bar hang

60m (6*10m) Sled Push (not Heavy)
400m KB Carry (not Heavy) 2*16/2*12kg
30* Strict HSPU
3* Legless Rope Climb
30* Strict Ring Dip
400m KB Carry (not Heavy) 2*16/2*12kg
60m (6*10) Sled Push (not Heavy)

TC 45'

10-9-8-7-6-5-4-3-2-1
Bench Press @ 205#
5 Strict Pull Ups between each set

Dynamic Warm Up
Strength
7 x 1 Clean & Jerk @ 230#

WOD
3 RFT
7 Thrusters @ 135#
14 Decline Ring Push Ups
7 Box Jumps @ 30"

Amrap 15
25 ohs 35kg
20 single dumbell hang clean and jerk 24kg
15 ttb

Pispalan portaat 310 askelta
Power clean 100 reps
Bench press DB 100 reps