3 Rounds @ 3/2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises
* Use an EZ curl bar if available

WOD
21-15-9
up right row
squat jump/air squat
sit up

Deadlift 3-2-1-3-2-1

20 MIN AMRAP

1,2,3,4,5,6,7,8,9,10..... of complex:

• Burpee (No jump) into clean into Squat into Press with 1 kettlebell

Finish all reps to one side before doing side two

So:
1 complex using right hand + 1 complex using left hand Then 2 complexes using right hand + 2 complexes using left hand Then 3 complexes using right hand + 3 complexes using left hand...... continue until time is up

5RFT:

30 Cal Bike Ergo
30 Wallball 9kg
30 Box jump Overs 24"

2-3 min light cardio'
1 min cobra to downdog pose
1+1 min bicep/forearms strech
1+1 min tricep streching

Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

GRT(25)
Move for 25:00 mins
10 farmers press(kb hold at shoulder right-5 dumbbell press left, then switch)
50m farmers carry
100m run
50m farmers carry
10 tricep dips or overhead extension

Finisher
:30 second side plank per side
1:00 hamstring stretch

3x4
3x2
2x1

A: Back squat 8x3, Amrap sista setet rpe 7-8
B: Strict Hspu 4xMax
C: banded triceps extensions 2xMax