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

Eilinen/Lepo

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)

5*60%
3*70%
2*80%
2*90%
1*95%
1*103%

Every 50 sec x 10
10 wallball
Time remaining d-ball carry (40 kg)*
* goal 80 m

Post result in carried metres.

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

a,
HS walk practice
- going through progression

b,
Pistol squat( weighted ) practice
- going through progression