For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m

Equipment Free
For Time:
27-21-15-19
2-Count Flutter Kicks
HSPU/Pike Push up
400m Run

A: Bench press 10x3, amrap sista setet
B1: supinated grip bb rows 3set
B2: Pike HSPU on box 3set

5 rounds for time:
10 T2B
10 DB (push) press
10 cal skierg

• 3min.: Row/Bike/Run/Ski

• 1 rnd:
  60s.. Up & down dog
  60s.+ 60s. Lunge complex
  60s. Shoulder mob. W/ band

• 1 rnd:
  10 Squat
  10 Push up
  10 Ring row
  10 One leg V-sit up

• 2 rds:
  10/7 cal Row
  6-8 Thruster
  3-6 C2B -> MU

Work 1 minute, rest 1 minute for 10 rounds:

10 1-handed slamball wall slams, 10lbs
5 pull-ups
AMRAP double-unders

Every 5 minutes for 5 rounds

• 5 power snatches
• 400/500-meter row

Rest with the remaining time in the interval.

Post loads and total round times.

Trap bar deadlift 5x4

1 deadlift
1 clean
1 hang clean
1 jerk
with max load

15 MIN AMRAP

w. 2x17.5kg dumbbells

• 3 Shoulder to overhead
• 6 Squats
• 9 Deadlifts

Shoulder Press, Behind Neck. SN Grip

4 x 5

20 Sec Banded Pull Apart Hold Between Sets.

Go Every 3:00