4R each
250m ski erg
10 GHD

4 rounds for time
30 kettlebel swing russe
30 abmat sit up
21 cal row

5 ROUND FOR TIME :
7 STRICT HSPU
7 POWER CLEAN 70/45 - 50/35
7 BURPEES BOX JUMP OVER

1min soutu
1min hiihto
1min assault
1min burbee
1min lepo

10 min amrap

5 clean & jerks
10 toes to bar
20 double unders

5 total rounds and 1 C+J

Barbell Shrug:
- 60kg x 8 = 480
- 100kg x 8 = 800
- 120kg x 8 = 960

TOTAL = 2,240

Dumbell Shoulder Press:
- 24kg x 8 = 384 (each arm)
- 22kg x 8 = 352
- 22kg x 7 = 308
TOTAL = 1,044

Barbell Shoulder Press (Behind Neck):
- 30kg x 8 = 240
- 35kg x 8 = 280
- 40kg x 8 = 320
TOTAL = 840

Cable Side Raise:
- 6.25kg x 8 = 100 (each arm)
- 6.25kg x 8 = 100
- 6.25kg x 8 = 100
TOTAL = 300

     GRAND TOTAL = 4,424

Back Squat Challenge L-11 Thursday is the last lift!

Skill: Coache’s Choice

WOD:

Helen

400m Run

21 KBS 1.5/1pood

12 Pull-up

8 Rounds (10sec & 20sec):

• leg raise (hold both legs above ground for 10secs)
• hands to feet situps (20sec)

scaled grace:
30x100lbs, time: 3:59

light jog 1 mile, time 10:55