5 rounds for time:
• 5 Thrusters 75/55#
• 10 cal Row
• 15 Push-ups
Goal: 7-8 min.

Box jump
10, 11, 12, 13, 14, 15, 16, 17, 18, 19 and 20

Kettlebell swing (24 kg/ 16 kg)
20, 19, 18, 17, 16, 15, 14, 13, 12, 11 and 10

Time cap 20 minute

FILTHY FIFTHY WITH KB'S

• Swing 50
• v-ups / crunch 50
• clean 50
• push up 50
• goblet squat 50
• hanging knee raises 50
• high pull 50
• walking lunges 50
• jerk / push press 50
• burpees 50

WORKOUT
4 Rounds
1:00 min run -moderate
15 KB swings (55lbs)
5 Front & 5 back squats (75lbs)
5 DB press & 5 push press
Abs x 12

AMRAP 10

2-4-6-8-10-12

Cal row
Double DB Cleans @2*15kg
Double DB Front Squats @2*15kg

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Back squat 6x6

Snatch pull 6x3

For Time (15 Minute Time Cap):

50′ Handstand Walk, 10 Ring Muscle-ups
50′ Handstand Walk, 8 Ring Muscle-ups
50′ Handstand Walk, 6 Ring Muscle-ups
50′ Handstand Walk, 4 Ring Muscle-ups
50′ Handstand Walk, 2 Ring Muscle-ups

50 feet = 15 meters

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(20)
WRK 8:00 Rest 4:00 WRK 8:00
24 hvy jump rope/jump rope/du's
12 reverse lunge w/curl or dumbbell step ups
6 overhead tricep extensions
3 renegade row(push up +row left +row right)

Finisher
100 flutter kicks
1:00 samson stretch