15 min AMRAP
2+2 Turkish getups
40 m One-KB OH carry
5 Manmakers
40 m Two-DB Farmer’s carry
10 MB over shoulder
40 m MB bear hug carry

Every 2:00 for 20:00 (10 rounds)
5 Push jerks 145/105#
200m row

• must clean barbell before doing push jerks
• pick a challenging weight but one in which you can do all 5 reps every round unbroken

Strength / Skill:
5x1 Dead Lift @ 85% 1RM

WOD:
12min AMRAP
5, 10, 15, 20, 25 ... etc. Wall Balls (20,14)
10 Burpees between each set of Wall Ball
Note: Record the last round of Wall Balls completed plus any additional reps of wall balls into next round. 30+1 = completed the 30 rep round of wall balls and 10 burps and completed 1 rep into the round of 35 Wall Balls.

Post:
50 GHD Back Extensions
Note: Not for time.

Eilinen/lepo

4 sets:
2 Pause OHS
Sets 1-2: @70% 1RM Snatch
Sets 3-4: @75%
- Pause 3sec at the bottom
- Rest 2-3min btw sets

3 x

1 min assaultbike
10 x kepillä kädet ympäri
12 hollowrocks
15 sek hollowpito
12 teräsmieskeinunta
15 sek pito
5 seinäkyykkyä
5 valakyykkyä

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank taps
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(24)
WRK 2:00 REST 1:00 x8
6 devil's press
8 db/sb/barbell front rack lunge
10 v-ups

Finisher
50 temp tantrum
1:00 samson

pystypunnerrus 8 x 4

WU:
5 min jump rope
2 rounds
15 wallballs (14)
20m spiderman walk
20m broad jumps

Strength
Deadlift
45%x5 105
45%x5 105
75%x5 165
85%x5 185
90%x3-5 195 for 5
90%x3-5 195 for 5

WOD:
20 min AMRAP
25 DU or 100 SU
10 OHS 65% (did 35 because sore and my form sucks)

6+65 SU

• 30 Min of:
Run @ 60-70% MHR