Five rounds:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

Two rounds of:
Run 400 meters
Dumbbell push press, 55lbs, 12 reps
Run 400 meters
Back squat, 225lbs, 12 reps

Alkulämmittely ja mobility

8x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

8min amrap
10 t2b tai jalkojen nosto
5+5 rive kplla
30 hyppynarulla

Loppuvenyttelyt

Seven rounds of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

135 pound Clean and Jerk, 30 reps

Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

Two rounds:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Warm up(8)
3rds
5 body builders
5 side shuffles
5 tuck jumps

Mobility(2)
1:00 min samson

Tabata intervals :20 work x :10 rest x8 rounds
body builders
tucks
squats
*100m run after each round

Finisher
30 t-raise
60 bicycles
1:00 min child's pose