”Its a trap”
For time
100 Burpees
Buy in 200m run
E2M 200m run

2 rounds:
In 4min 800m run
Rest 2min
4min amrap
3 pull ups
6 push ups
9 squats
2min rest

E2,5M for 20min(8sets)
Back squat x3 @moderate weight
Use same weight all sets
Last set amrap

3 kierrosta
Hakristikierto 5+5
Ninjarullaus 5
Pretzel venytys :30 sek per puoli

E90S for 15min(10 rounds)
Snatch x3 @light weight, focus speed
+
E2M for 16min (8rounds)
Back squat x5 @light to moderate weight
Use same weight for all rounds
Last set amrap

Clean pull 5-5-5-5 reps

5-8km light run

Shoulder press 5-5-5-5-5
*Build up in weight for each set. Aim for a new 5rm on the last set.

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(28)
WRK 12:00 REST 4:00 WRK 12:00
8 seated dumbbell strict press (2 sec hold/2 sec down)
16 body builders
8 dumbbell hang clean
16 cal row or 200m run
8 body saw(see video demo for body aw(

Finisher
50 round the world
1:00 samson stretch

• 2min.: Row/Bike/Run

• 1 rnd:
  45s. Spider lunge w/ twist
  45s. Up/down dog
  45s. Side squat

• 1min. Row/Bike/Run

• 1 rnd:
  10 Deadlift
  10 Muscle clean + Press
  10 Front squat

• 2 rds:
  4-6 Power clean
  6-8 HSPU
  10-20 DU's

• Mobility...