• 30 x 40kg Barbell Overhead Lunge with Left Leg
  30 x 40kg Barbell Overhead Lunge with Right Leg

• 11min AMRAP Pyramid
  2 x Bar Facing Burpees - Add 2 each round
  1 x 40kg Clean & Jerk - Add 1 each round
  Total = 8 Rounds

• 2 Minute Straight arm Plank

• 5min Partner AMRAP
  40kg Barbell Bent over Row - can't drop the bar.
  Total Matty O & Bretto - 115reps

• 50 x 10kg Wind Mills
  50 x Diamond Situps
  50 x Oblique Plate Twists

Kaikki osiot, A-D putkeen (noin 2min levolla)

A.
4 RFT:
12 DB squat snatch (alt)
10m HS walk (30s HS hold)
8 Burpee box jump over

B.
5 RFT:
500m Bike erg
1 rd of strict ”Cindy” (5-10-15)
1 rd of DB ”D.T.” (12-9-6)

C.
3 RFT:
20m FR DB walking lunges (2xDB)
8 Sandbag cleans

D.
4 RFT:
10 Hang KB snatch (2xKB)
15 GHD
20 cal row

Uintia ja saunaa 60h. Esim 3x15 min uinti settiä.

5 RFT

• 100m Row
• 10 T2B

21X1; 4-6/arm; rest 90sec x 3 sets

5 Rounds for Time

Run 400
30 Box Jump 24"
30 Wall Ball Shots 8kg Ball

træn din håndstand og de håndstands gang

4 Sets
Run 200m 
12 Axel Bar Deadlifts with Overhand Grip 
8 KB Push Press 
20m KB Overhead Carry 
40sec Feet Elevated Ring Plank 
Rest 90sec between sets

Power Clean 3x2 2x1

15min E3MOM
1. 5 x HSPU
2. 8 kipping pull ups
3. 10 shoulder taps