Complete as many rounds as possible in 30 mins
90 kg Deadlift, 5 reps
13 Push-ups
9 Box Jumps,50 cm box

strict ring dips every 30 seconds for 5 minutes

A: Back squat amrap @ 120kg
B: BB good mornings 3set
C: standing SL hamstring curls 3set
D: leg extensions 3set

4 rounds for time:

500 m row
15 push ups

For time, 5 rounds of:
* 5 front squats
* 25 DUs

On the minute for 10mins:
* squat clean
* 2 front squats

Complete as many rounds as possible in 20 minutes of

• 4 strict pull-ups
• 8 push-ups with feet on a box
• 12 med-ball cleans

♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball

400m run
80 cyclist squats
130 walking lunges
100 burgarian split squats
400m run

Nousevat painot 2min lepo

Warm Up:
3 x 12 Front Squats 55#
WOD
21-15-9-5
OHS
Box Jump
Farmer Carry 50#
Burpee
Pull-Up
200m Run

TIME