16 min AMRAP
Buy in 1 000 m row
Box jump x 8
Thruster x 8

1 Set:
Max Unbroken Strict Handstand Push-Ups

On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Burpees Over Rower
12 Toes to Bar

*Score: Enter time it takes to complete each round. Overall score will be the slowest round. 

A: Bench press 3rm +4x5 deload set
B: Leg press 5set
C: Incline Db Bench Press 3set
D: OH triceps Cable extensions 1xMax
E: Leg extensions 2set

Pendlay row on a plate 4x8 reps

Warm Up
Bar 4 x 4

40% 4 reps x 2
50% 4 x 1
60% 4 x 4

(https://cdn.wodconnect.net/uploads/comment_upload/image/16054/13ba6363c5b14a385cd9061d1188ac359d1f39b788d95dbe6be0419d40bfce12.jpg)

AMRAP 12

13 Hanging Knee Raise
5+5 Hang Dumbbell Snatch
20 Air Squat
0:30 Wall Sit

2 rounds
25 pullups
50 pushups
100 air squats
800 m run

30 min time cap

Clean pull 4x8 reps

65kg levytanko.
50cal soutu
3rounds
8x power clean
8x front squat
8x shoulder to over head
50cal soutu
2 rounds noi samat
50cal soutu
1 round noi samat