"EASY NASTY"

4 kierrosta
25 kyykky
5 punnerrus
5 rengassoutu / leuka
10 SDHP (raskas kuula)

For time

-Buy in 20 DU
-21-15-9
Shoulder to overhead with 20kg sandbag (alternating shoulders)
Front Squat with 20kg sandbag
-Cash out 20 DU

EMOM for 10 minutes:
* Even: Press (40kg) x10
* Odd: Boxjumps x10

AMRAPs!
Max rounds in 5 minutes
5x DB thruster (50#/35#)

10x Pull-ups

Rest 1 minute after completion, then repeat for 3 rounds total.
Second AMRAP - sub push-ups for pull-ups
Third AMRAP - sub burpees for push-ups

For time
20 power snatch 43kg
20 Lateral bar burpees
20 ohs
20 lateral bar burpees
20 squat snatch

20 MIN AMRAP (REPS)
10 Tire Flips
Power Cleans (135/95)

• Both partners are working at the same time. One person does 10 Tire Flips while the second person does Power Cleans. Alternating after Tire Flips are complete. Total number of Power Cleans is your Score for each individual.

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Shoulder press 1 rm

For time:

• 100-meter walking lunge
• 800-meter run
• 100 squats

3 rounds of
400m run
10 185 lb deadlifts