10-9-8-7-6-5-5-5-5-5 bench press 45kg
10-9-8-7-6-5-5-5-5-5 dead lift 60kg
10-9-8-7-6-5-5-5-5-5 db snatch 25lb

12 min AMRAP
Buy in:
100 Kettlebell swing (24 kg/ 16 kg)

Rest of time AMRAP

9 deadlift (75 kg/ 45 kg)
3 wall climb

For time

3 Rounds:
800m Run
25 Thrusters (95/65)
3 Legless Rope Climbs

KILOS 43/29

5 rounds for time of

• 20 pull-ups
• 400-m run

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(24)
WRK 3:00 REST 1:00 x6
20 db ground to overhead
15 sit ups
10 burpees

Finisher
60 bicycles
1:00 hamstring stretch

5 x 5 @ appr 80%

For time:

21-15-9

Deadlift 102,5/70kg
HSPU

( 3 - 7 )

5 rounds of
10 back squats
10 alt. lunges

Deadlifts e3mom

3x @ 70%
2x @ 75%
1x @ 80%

3x @ 75%
2x @ 80%
1x @ 90%

3x @80-85%
2x @85-90%
1x @90-95%
1x @95%+

For time

• 21 burpees
• 50-foot handstand walk
• 18 burpees
• 50-foot handstand walk
• 15 burpees
• 50-foot handstand walk
• 12 burpees
• 50-foot handstand walk
• 9 burpees
• 50-foot handstand walk
• 6 burpees
• 50-foot handstand walk
• 3 burpees