3 rounds for time:
1,2 km hill train run or 2000/1500 m row/ski
20 single DB alternating hang clean & jerks 15/10 kg
30 sit ups
60 m walking lunges

40 minutes timecap.

For Time:

9-6-3 Deficit Handstand Push Ups
30-20-10m Front Rack Walking Lunge

Deficit 23/15cm
Lunge 60/45kg

CAP 15

Back rack Bulgarian split squat

4 × 8+8 reps @moderate squat

Go every 2:30

EMOM’30
1. 15/12cal bike erg (sub 45sec)
2. 2 Rope climbs
3.10 DB STOH 2x 22,5/15kg
4. 10 burbee over DB
5. 7 DDB snatch 2x 22,5/15kg
6. Rest

Tee 1-2 lähestymissarjaa/jalka
Työsarjojen välissä 60-90s. lepo

5 sets × 4 reps @moderate load

Go every 1:30

5-5-4-3-2

Go every 2:30

3 rounds for quality:
6 Seal Rows
15-20 Weighted GHD Back Extensions

For time

• 5 pull-ups
• 10 knees-to-elbows
• 15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

AMRAP 15
300m run
20 steps walking lunges
15 DB snatch
10 box jump