Romanian deadlift 16-13-10 reps

15-12-9
Weighted Sit Up @24/16kg KB
Strict Pull Up

AMRAP 30'
15m Gun walk @20/15kg Plate
5 Wall Climb
15m plate piched walk @2x20/15kg Plate
10 plyo push up @2x2 20/15kg Plate
15m dbl KB Front Rack walk @2x24/16kg
15 T2B
15m Bear Walk
20 Dbl KB Swing @2x24/16kg

Etukyykky 2×4

“Cindy” 20 Min AMRAP of:
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps

In teams of two, only one is working, partition reps as needed, for time:

20-18-16-...4-2
Box Jumps (60/50cm)
Cal. Row
alt. DB Snatches (22,5/15kg)
Wall ball Shots

Four sets of deadlifts with 4 reps on first two sets and 5 reps on last two.

No break between rounds

2 rounds

• 1 minute @ 900-1000 cal/hr
• 30 seconds break

2 Rounds

• 40 seconds @ 1000-1100 cal/hr
• 30 seconds break

2 rounds

• 30 seconds @ 1100-1200 cal/hr
• 30 seconds break

2 Rounds

• 20 seconds @ 1400+ cal/hr
• 1 minute break

Score is your total calories

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
800m run
50 lunges
25 tricep overhead extensions
50 sit ups

Finisher
50 russian twist
1:00 min butterfly stretch

Strict toes to bar 4x8

Power snatch 1 RM