30 Min AMRAP

• 500m ERG (should take about 1.20 at a semi-high sustainable pace)
• 20 (10+10) single handed deadlift 17.5
• 20 (10+10) "mini windmills" (DB ned af ben)
• 10 T2R

4 rounds of:
10 Ab-wheels
10+10 Side plank dips (kylkilankussa lantion nostot)
5 Hollow rocks
5+5 Hollow leg circles (kuppiasennossa jaloilla ympyröitä viisi kumpaankin suuntaan)
Rest

28 min row, basic condition

In 3:00 minutes
18 cal row
18 ttb/ctb
Amrap power clean 70kg
Rest 90" between sets x 6 sets

4 rounds for quality:

6 romanian deadlift
6 strict pull-up
6 goblet squat
6 strict hand stand push-up

Maastaveto 2x1x80%

Back Squat 1 RM

5 Rounds of 2 Minute Intervals

Row 300m
Max KB Swings (53/35)
Rest 4 Minutes

Scaled to Pack:
Row 250m
Max KB Swings (53#)
Rest 4 min

1 Sumo Deadlift High-Pull (SDHP) @ 95lbs
100m Sprint
2 SDHP @ 95lbs
100m Sprint
3 SDHP @ 95lbs
100m Sprint
...etc...

AMRAP 15

WOD

 Complete a 4 min <a href='/journal/movements/1280'>run</a> with a 2 min active rest period of the following:

      4 min <a href='/journal/movements/1280'>Run</a> then
      2 min Active rest (20 <a href='/journal/movements/2407'>push</a>-ups/20 lunge)

 Completed until 8 interval periods were reached.

      4.04 mi <a href='/journal/movements/1280'>Run</a>
      160 <a href='/journal/movements/2407'>Push</a>-ups/160 Lunge
      48 Total Min Work