10/9/8/7/6/5/4/3/2/1 for time

• Pushups
• Lunges
• Burpees
• Situps
• Jumping squats

etukyykyt (3033) 5x10 @40kg
+
takakyykyt 5x10 @40kg

1 round of:

80 Double under
35 Handstand push-up
20 Toes-to-bar
30 Shoulder to overhead with 35 Kgs / 75 lbs
30 meters Walking Lunge with 55 Kgs / 120 lbs

AMRAP 5
3 Deadlifts 100/70kg
3 Box jump overs 60/50cm
6 Deads
6 Box jumps …..
Add 3 reps every round.

Rest 5

AMRAP 5
3 Deadlifts 100/70kg
3 T2B
6 Deads
6 T2B...
Add 3 reps every round.

For Time:
200 Squats

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15min AMRAP

20 Air squat
16 Lunge steps
12 Lateral squat
400m Run

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WARM-UP:

400m Run
10 Perfect stretch
400m Run
10 Half kneeling hamstring stretch
400m Run
10 Squat into hamstring stretch

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AMRAP 7' of:
5 Squat Clean @40/27,5 Kg. (90/60 lbs.)
10 KB American Swings @24/16 Kg. (1.5/1 pood)
2' REST THEN

AMRAP 7' of:
5 Push Press @40/27,5 Kg. (90/60 lbs.)
10 Toes To Bar
2' REST THEN

AMRAP 7' of:
5 Sumo Deadlift High Pull @40/27,5 Kg. (90/60 lbs.)
10 Wall Ball @10/8 Kg. (22/18 lbs.)

4 Round AMRAP
A&B
4min work
2min rest

Reps 2,4,6,8,10…

A: HSW (m) & Pull up
B: Wall walk & Power clean @60kg

Four sets of:
5 explosive strict C2Bs
5 slow deep bar dips

100 DU

Three rounds:

10 KB swing 32 kg
10 Front squat 2x24 kg KB
10 HSPU

100 DU