10 rounds of DT w/ DB's:
12 Deadlift
9 Hang Power clean
6 Push jerk

• Rx: W/ 2x 22.5/15kg DB's

Time cap: 30min.

AMRAP 12

4 Power Clean 50/35kg
6 Front Squat 50/35kg
20 Jump Over Barbell
10 Stiff legged Sit Ups

10 rounds:

1 bar muscle-up
10 alt. devils press 20kg

2 mile run broken into intervals
First mile was a jog, second mile broken into faster paced sprints.

After first mile:
40 reverse lunges
44 push ups
30 air squats
Two :45 second plank hold

40 min walking

A)
Back squat
1x4 @75%
1x3 @80%
1x2 @82,5%
2x4 @75%
1x6 @70%

B)
4 sets
5 paused (deficit)push up
6-8 feet elevated horizontal ring row

C)
2-3 sets
8/8 precher curl
15 banded triceps push down

A: strict hspu 4set 2min vila mellan set
B1: strict chin ups 3set
B2: Floor press 3set
C: E4M for 16min(4rounds)
30 squats
20cal Row
10 DB push press
D: triceps cable push downs 2set

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Core strength
EMOM x 12
Min 1: 10 leg raises
Min 2: 20 sit ups

WOD
5RFT
5 burpees
10 ring rows
15 KBS
20 walking lunges

60 min pyöräilyä

0-8 min:

Amrap

Soutu 18/15 cal
T2B 20
Soutu 18/15 cal
C2B 15
Soutu 18/15 cal
Rengas MU 10/7

8-13 min:

Maksimipaino: 1 tempaus + 2 tempausta riipusta

13-15 min: lepo

15-25 min:

For time (70/50)

80 DU
30 DL
10 HSPU
80 DU
20 Front squat
10 HSPU
80 DU
10 Squat clean thrusters
10 HSPU