4 rounds for time
Run 400m
Rest 2 minutes

20min AMRAP
Run 200m
Rest 30s

5 rounds for reps of:
1 min DB-Snatch, 20/10
1 min Push-Press, 35/20
1 min row
1 min rest

3 Rounds:

30 Hang Power Cleans @ 50kg
30 Sit-Ups
30 Box Jumps @ 60 cm

10 Pull-ups
10 Push-ups
6 Rounds or AMRAP in 7 Minutes
15 Single Arm Snatch
15 Knees to Elbow
4 Rounds or AMRAP in 7 Minutes
30 WallBall
30 Box Jumps
2 Rounds or AMRAP in 7 Minutes

105 min
Warm up

A. Skillwork: MU practice for 15 min

B. 5 sets of:
Seated strict press x 3-4 reps

C. Weighted pull up
4x7.5 3x10 3x12.5 1x15 1x17.5

D. 6 sets of:
8 HSPU abmat
600 m row
Results: 3.49, 4.15, 4.11, 4.08, 4.12, 4.11 = 24.50
160/170

E. 3 sets of:
DB press 8x25 7x25 15x25
Vipunostot sivulle 3x8x10
Hauiskääntö 3x8x25

Warmup - 10 min, 1 min PVC mobility, and 15reps kettlebell swings, 15reps sit ups until 10 min mark

Strength - 3x2 Heavy bench press

WOD - 10-9-8-7-6-5-4-3-2-1, thrusters 40kg and sit ups for time

Floor Press
1x3 (80%)
7 set.

Back squat: 5x5

Go AHAP! 💪🏻😤