20 min

• as Many Bear complexes with 60kg as possible

score is total rounds

Weighted dip 9RM

Team wod in team da 2
Amrap 10'
8 pull up
8 box jump over
8 lateral burpees
5' rest
Amrap 10'
16 wall ball 9kg
16 alternating dumbell snatch 22.5kg
16 cal row
Cambio solo alla fine di ogni esercizio

Askelkyykky tangolla
3x16-20

HSPU
negative 4s. - kip back up
4x 4-8 reps
if doable with deficit use 20kg plate
this is a progression, if used deficit make it deeper next week keeping the same re

T.C 10'
100 PULL-UPS
OR
150 RING ROW

Kyykky 2x1x85%
-lämpöjen ohessa linkkarit 5x5

Penkki 2x1x85%
-lämpöjen ohessa facepulls 5x20

Maastaveto1x85%

3 Sets: (18 min)
Set 1: Max. unbroken Strict presses @85%
Set 2: 80% of Max. UB Strict presses @85%
Set 3: 70% of Max. UB Strict presses @85%

Amrap 10 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

3 mins rest

Amrap 10 mins
3-6-9-12...
T2b
Wall ball@9/6kg

3 mins rest

Amrap 10 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

GOAL: set of 18 or more in each AMRAP

10 wall walks for time.