3 RFQ
25 m DB Overhead walk R* @25kg
25 m DB Overhead walk L*
15 glute bridges @50kg
0:20 L sits

• one DB in overhead stance, rest second DB on shoulder

For Quality:
10 Snatches 60% of 1 RM
300 m Recovery Row
8 Snatches 70% of 1 RM
300 m Recovery Row
6 Snatches 75% of 1 RM
300 m Recovery Row
4 Snatches 80% of 1 RM
300 m Recovery Row
2 Snatches 85% of 1 RM
300 m Recovery Row
1-1-1 Snatches++ (Add weight every lift)

Teams of two, split reps anyhow

60 cal erg
50 deadlift
40 wall ball
30 burpee box jump over
40 wall ball
50 deadlift
60 cal erg

-timecap 20 min-

Three 8 min AMRAP
Syncronized weighted box step ups (35lb)
Other partner max cal rows
-rest-
Max TTB or variation
Max cal row/rest
-rest-
Max ground to overhead
Max cal row/rest

Weighted Chin Up 3x3x75%

3 kierrosta aikaa vastaan
50 m farmarikävely
50 ilmakyykkyä

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Close Grip Bench Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Banded Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
Curl Grip Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

F,
For time:
Run, 800 m
40 Goblet Squats, 32/24kg
Farmer Carry, 24/16kg, 400 m
40 Goblet Squats, 32/24kg
Run, 800 m

Wear a 9/6kg lb weight vest if you want an extra challenge!

Goal: Sub 20 min

G,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load

Rest as needed between rounds.

5min
Unbroken push up ladder

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Linchpin test 8
3 rounds for time:
21 Deadlifts
7 OH squats