21-15-9
Deadlifts 225/155
HSPU (sub pike push up from box)

60 cal row or 50 cal bike

9-15-21
Deadlifts 185/135
HSPU

5 rounds at increasing pace
1.2km Run
:30/side x One Arm Plank
Rest as needed to achieve a faster pace on the next round

Watch out for the deepest penetration!!!

4 Sets
16 Unbroken Dumbell Step Ups @2x22.5/15kg
Directly into Max Effort Stiff Legged Deadlifts @same dumbbells

Amrap 3 min
Burpee+viivajuoksu 5m

Deadlift

1 x 5 x 75%
1 x 3 x 85%
4 x 1 x 90 - 105%

Send Off 3:00

1rm nousevat

10 rounds:

6 min C2 bike
Rest 90 seconds
6 min row
Rest 90 seconds

On the 2:00 x 10 Rounds:
15 Wallballs 9 / 6 kg to 10/9ft.
15 GHD Sit-ups (40"/37")
Max Calorie Row

*Score: Total Calories 

15 Min EMOM of:
BB Squat Snatch 80-85% (Heavy) 1 rep

AMRAP’15

3 wall walk
12 DB snatches 22,5kg/15kg
15 box jump-overs 60/40cm