3 rounds

50m sledge push 105/75 kg

Rest between rnds

4 x 800m
4 x 400m
4 x 200m
4 x 100m

Rest time between the laps are the time you run.

10 push-up
10 jumps
10 sec plank
fhe;iogh;hreio
Drink water every 20 sec

3 Rounds
0:40 dumbel biceps curls 22.5kg
0:20 rest
0:40 tempo push ups
0:20 rest

Warm up
3 rounds
250m row
10 passthroughs
10 seated DB press

Push Press
E2MOM
10-8-6-4-2
Then find 1 RM

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

Rest 2 mins

8 min AMRAP
20 jump rope
7 thrusters
7 ring rows

For time
Cash in:70 double under
7 rds
7 ctb
7 hspu
7 box jump over 60cm
Cash out:70 double under

5 RFT
14 DB push press 40/25
40 DU/80 singles
14 box jump overs

• 20 min time cap

Maastaveto 6 x 2 x 80%

Raakarive + saksiin työntö
4 x (1+1+) x 70%

Boksihypyt 20 ( 5 x 4)

A: Power clean 5x2
B1: FC Lunge walk 3x20steps(small steps)
B2: Lat pull down 3xMax
C1: Behind the neck Shoulder press 3x10
C2: DB biceps curl 3x10
D: Drop set OH triceps extensions

Lepoja.