2' ON- 1'30" OFF 5 SET OF:
4 DEVIL PRESS 2× 22.5/15 - 15/10
8 SHOULDER TO OVERHEAD
IN THE REMAINING TIME MAX REP OF HSPU

A,
Zercher Carry 1-1-1-1-1, using heaviest weight per set
Overhead Carry 1-1-1-1-1, using heaviest weight per set

15m for each movement.

Super set the movements if you like.

B,
5 rounds for max reps of:
Partner 1 do:
Row 500 m
Partner 2 do:
max rep [ 6 Deadlifts + 3 Hang Squat Cleans + 1 Push Jerk ]@84/57kg

Complete in teams of 2.

C,
3 rounds for quality of:
Banded Monster Walk 7,5m
10 Barbell Good Mornings, pick load
Banded Monster Walk, 7,5m
Glute Bridge Hold, 30 secs

Banded Monster Walk- forward then backward
Barbell Good Mornings- with band hip distraction

16 min AMRAP
Buy in ski 50/ 35 cal
Shoulder press x 4 / or push up x 4
Pull up x 4/ or ring row x 4

Running o'clock

EMOM 10

Odd: 7 Deadlift 100/70kg
Even : 15/12 Cal Row

Rest 4 Minutes

AMRAP 20
6 Wallwalks
10 Chest To Bar Pull-ups
15 Thursters 42,5/30kg
400m Run

Tabata: 8x 20s/10s
Ski erg & käsipainotempaus

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

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

30 min time cap

4 min AMRAP
A. Row 500/ 400 m
B. Row over burpee x 10
C. Maximum stepping lunge with barbell 40/ 25 kg

Rest 2 min

4 min AMRAP
A. Row 500/ 400 m
B. Row over burpee x 10
C. Maximum stepping lunge with barbell 20/ 15 kg