10 deadlifts @ 100kg
Hill sprint up ramp with 15kg sandbag - 5 Burpees halfway and 10 burpees at the top

Shoulder press 5 RM

4 Rounds of:
5 Tyre Flips (220kg)
10 box jumps onto tyre

3 Rounds @ 2/1/0 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
10-15 Seated DB lateral raises

• Use an EZ curl bar if available

20kg käsipainot 30s / 30s tapata (kierrosta) 30min
1. DB deadlift
2. Hang clean and push
3. Full snatch
4. Paino puolelta toiselle punnerrus asennossa
5. =1
6. =2
7. =3
8. =4 Tämän jälkeen 2min huili

12min Maxout
1st min max reps on front squats 2x 20kg
2nd min max reps on 1x 20kg alternative power clean and push
3rd min max reps on burpees over DB
4th min max reps on sit ups ( 3 rounds max reps )

21-15-9 Reps for Time

2 Mile Run - (22:05)

Time: 39:19
Thrusters (65lbs)
Weighted Lunges (65lbs)
Pull-Ups
GHD Situps

2 Mile Run - (26:23)

WOD: "Neal" for time

Rounds: 5

Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs
Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs
Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs
Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs
Back Squats: 5 x 315lbs
Hang Clean: 5 x 205lbs

Time: 11:58

AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
1 Round:
9 Bar Muscle-ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike

KILOS:
(43/29)
(61/43)
(84/61)

WU
3rds
10x KB/DB swing
5+5 KB around body
10x plank shoulder tap
+
2rds
5+5 KB/DB push press
5x KB/DB sumo deadlift high pull