4x500m row
-rest 1:1

6 Rounds for time

Use a 24kg or 20kg kettlebell for the thrusters and lunges depending on what you have available

• 6 One hand Thrusters (right)
• 12 Steps one hand OH lunges (right)
• 6 Burbees
• 6 One hand Thrusters (Left)
• 12 Steps one hand OH lunges (left)
• 6 Burbees

30 min
1 min walk/2 min run
4.2 km
132/157
7.10/5.37 min/km

AMRAP 50 DU, 15 Power snatch 40 kg, 12 box over burbee 24" ja 9 HSPU.

21-15-9

DL 100/70kg
HSPU

After every round do 30 DU

10 Min Amrap
50 double unders
10 Back Squat 60kg

5 Double DB Devil Press @22.5KG
10 30” box jumps
15 T2B
16:49 total time

Accessory
5 rounds
10 chest press @50,50,60,70,75KG
10 dumbbell row alternating @22.5kg
10 Ring Rows
10 Goblet Squats @16,16,24,32,32KG
2 min rest

As heavy as possible
A: squat and hold at the bottom position x2mins
B: 22 reps 60% 1RM
C: 40 reps 40%

Push press – 3 x 5 / 3 / 1+ @ 77.5 – 82.5 – 87.5%1RM

15x2 Push Jerks @65% + (add every 3:e) :75sec