3 x

10 x olkapäät kepillä
10 x hyvää huomenta + vauhtipunnerrus
10 x kippi
10 m mittarimato
10 m 4-0 askelkyykky
10 m valakyykkykävely + hyppy

"burgener"

Back Squat
1x8 @50%
1X5 @65%
1X3 @80%
1X2 @87,5%
1X1 @95%
1X1 @100%+

21-15-9

Thrusters 65#
Pull-ups

Find your days back squat 3 rep max. After that do 5x5 at 90%

• For Time:
Double DB Power Clean (2X22.5/15Kg) 40 reps
Handstand Push Ups 40 reps
Row 40 Kcal

100/90/80/70/60/50/40/30/20/10 Push Ups
140 yards run and 10 x 100lb bag floor to over the shoulder throws after each set.
Bloody horrible😂😎

Pendlay Row 4x8

5 min 3 rep heavy

5 rounds for time
10 Snatches (95/65) (35kg)
15 Pull ups
20 Thrusters (75/45) (25kg)

Pre WOD:
5x2 Thrusters, 95# max

WOD:
20 min AMRAP
-5 Thrusters (115/75)
-10 Pullups
-100m Sprint