Shoulder Press ( Deadstop )

7 x 3 @ 80% +

Go Every 2:30

Barbell high pull 4x8 reps

4 kierrosta:
50 x hiihtohyppyjä
15 x ass arch

For time:
21 Thrusters @ 42.5kg/30kg
21 Kettle bell swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters @ 42.5kg/30kg
15 Kettle bell swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters @ 42.5kg/30kg
9 Kettle bell swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Split squat 3x 12+12 reps

In teams of 2
100cal/1 mile
50 thruster, bar
100/1
50 power snatch
100/1
50 Squat clean
100/1
50 Push press
100/1
50 Box jump

Vähennäntoiatoja tarvittaessa

75 min
1 min run/1 min walk
11.15 km
PK1
125/150
6.47/4.35 min/km

AMRAP20 for quality:
10/10 Single Arm Russian KBS
10 Bear hug Sandbag or Dball squats
10 Sandbag over shoulder (alternate shoulders)
100' Sandbag carry
Rest 1:00 between rounds
You choose the sandbag weight.

3 rounds
In 2min
15/12 cal bike erg or echo bike
10 overhead squat @42,5/30
AMRAP double under

Rest 2min

In 2min
15/12 cal row
10 thruster @42,5/30
AMRAP bar over burpee

Rest 2min