Skills
AMRAP 5:
7 Unbroken Toes to Bar

Conditioning
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpees
7 Dumbbell Thrusters@ 17,5kg
7 Box Jumps

Rest 5 minutes, then:
In teams of two, alternating movements, complete as many rounds and reps as possible in 15 minutes of:
9 Box Jumps
9 Dumbbell Push Press @ 20kg
12 Push-ups

Front squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

3 Wall Climb
10 TTB
10 Double KB Deadlift
3 Wall Climb
12 TTB
12 Double KB Deadlift
3 Wall Climb
14 TTB
14 Double KB Deadlift
3 Wall Climb
16 TTB
16 Double KB Deadlift

• 4 Round of:
Run 200 m
Rope Climb 2 reps

• 3x10 Power clean / rest 2min
• 3x10 Hang squat clean / rest 2min
• 3x10 STOH / rest 2min

3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

4 kierrosta:
20 lapapunnerrusta (punnerrusliike hartioissa, kädet pysyy suorana)
4 kuppia, pidä 10 sek per kerta
10 pomppuleukaa (hypätään ylös, pidetään vastaan alasmentäessä)
20 askelkyykkyä (10 per puoli)

Tulokseen tehdyt kierrokset, muista myös peukuttaa kavereita!!!

4 rounds
1 min ME work, 2 min rest
row meters