For quality 3 Rnds:

8 Bench Press
8 Db Push Press

rest

For quality 3 Rnds:

1-3 Wall Walk
8-12 GHD

Every 90 sec for 8 rounds:
• 15 Kettlebell Swings 53/35#
• Max Burpee Box Jump Overs 24/20”

A,
Back squat week 2 Cycle 2
1x3 @ 70%
1x3 @ 80%
1x3 + AMRAP @90%

Incline Bench Press
Find your 1 RM for the day

B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10

C,
EMOM 12 min
Odd: 3 Legless Rope Climb
Even: 6 Bench Press (70-75% of 1 RM)

D,
3 Rounds
15m Waiters Walk (right)
:10 sec Chin Over Bar Hold
:30 sec Hold at Bottom of Goblet Squat (light)
15m Waiters Walk (left)
:10 sec Chin Over Bar Hold
Rest :90 sec between each round.

Handstand / Hanstand walk Practice 15 minutes.
Max. Time hansdstand / Max. Distance Handstand walk.

40 min
90 s. walk/60 s. run

For time :

21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

KILOS
61/43

3 RFQ
40 alt KB plank pull through @24kg
0:20 L-sit on parallet
20 hollow rocks
2:00 rest

EMOM36
1. 40s Soutu
2. 12-16 Käsipainotempaus
3. 4-6 Burpee boksin yli
4. 40s Pyörä
5. 8-12 Istumaannousu
6. 40s Kelkka
7. 12-16 Gorilla soutu
8. 10-15 Wall ball
9. Lepo

1k row for time

Death By Burpee Box Jumps