Min 1: 8 Barbell Bent Over Row (challenging)
Min 2: 8 High Box Jump Over 80/60cm
Min 3: 15-20sec Battle Rope (all out)

3 rft
12 tricep pushdown
12 hammer curl
-no rests-

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps: 3 x 20. Rest 60s
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

1) Bike
2) S.A. Farmer carry
3) Row
4) KB/DB FR walk
5) Ski
6) Box step up

4 kierrosta

5 takakyykky (70/50)
10 boxihyppyy (60/50)
15 kahvakuulaheilautusta (24/16)

5 Sets. Every 4:00

5 - 8 Shoulder Press
5 + 5 Dumbbell Row

Rower Seesaw Plank: 3 x 4-6 3s in 3 out. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

As many Fish as Possible.

Amrap 12 min

1 Rope climp
2 Kelkan veto (25kg)
3 HSPU
4 C2B
5 DL (70% 1 RM)