3 rounds

20 cal row
10 powercleans (70%)
3 rope climbs

4 SETS EACH
Deadlift x8
Pull-ups x8
-Then-
Power Snatch x6
DB Bench Press 10,10, 8, 8

50 cal row
40 wb (9kg)
30 abmat sit-up
20 m lunge w/10kg plate
10 devil's press 15kg

For time, teams of 3

Buy in 2000m bike
100 D-ball over shoulder 50kg
100 Db snatch 22,5kg
100 Burpee Box jumps
100 Wall Ball 9kg
100 T2B
Check out 2000m bike

5min Row/Bike with nose breathing only

2 Rounds:
20-30sec Active/Passive Hang
5-10 Down Dog to Cobra video

Tempausta lantio, pp, kokonaisia 1-2kpl
35kg saakka

Rive +rive riipusta pp +työntö ykkösiä
44kg saakka

Etukyykky joustolla putkeen
10,8,6,4,2
35,37,39,41,44

+loppujumps!

3x 40cal Row / Rest 90s.

3x 30cal Row / Rest 90s.

3x 20cal Row / Rest 90s.

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
5/4/1=:30 work :30 rest
plyo jumps
wall sit
shuttle runs
sandbag hang clean

Finisher
60 oblique crunch
1:00 butterfly stretch

1. Bs max.

2. Hip thrusts 4x8
   DB bench 4x8

3. Bicep curls 3x8
   Tricep extension 3x8
   Voimapyörällä rullailu 3x8

20 Min AMRAP of:
BB Back Squat
80% 1RM
Accumula le reps nello schema che preferisci serie da 4, serie da 3 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.
Maximum perform 30 reps.