WU
2rds
5+5 KB/DB around body
5+5 push press
8x goblet squat
+
2rds
3+3 hang power clean
5x thruster
5x burpee

• World's Greatest Stretch x 5 reps each side
• 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

Work Capacity

5 rounds – Complete AMRAP in 3 minutes of:
-3x ground to overhead
-6x ring dips
-9x chest to bar pull ups
*Rest 1 minute between each AMRAP.

then

Complete 30-20-10 reps of:
-Wallball
-KB swing

Warm up(10)
3rds
20 heels to rear
10 pik n grass
5 over/under

WRK(24)
WRK 3:00 REST 1:00 x6
12 dumbbell power clean(chose weight)
12 burpees
24 alternating sit up

Finisher
50 tucks
1:00 hamstring stretch

Every 3 mins x 5
20 box step up (10 with DB, 10 without DB)
10 One arm devil's press (alternating)

Deadlift 5 RM

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

Every 4:00

12 Pull up
21 KB swing (24/16kg)
400m Run

• Ohjeistus:
• Tavoite päästä aina alle 3min./kierros. Skaalaa tarvittaessa.
• Hitain kierrosaika on tulos.
• Lisää haastetta, jos vaihdat PU = C2B.

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Expect some thrusters!