5 x AMRAP 3, rest 3:00

1 – 50 DU, 21 Bar-Facing Burpees, Max PC (115/85)

2 – 50 DU, 18 Bar-Facing Burpees, Max PC (135/95)

3 – 50 DU, 15 Bar-Facing Burpees, Max PC (155/105)

4 – 50 DU, 12 Bar-Facing Burpees, Max PC (185/135)

5 – 50 DU, 9 Bar-Facing Burpees, Max PC (205/145)

KILOS
52/38
61/43
70/48
84/61
93/65

4 x 8 back squat
-rest 1-2 min between sets-

3 rounds:
2-3 negative pull ups
10 db floor press
-rest 1-2 min-

For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings @32/24kg
Goblet Squat
No push up burpees

Timcap: 7 mins
Goal: HARD EFFORT
Extra:
Double Leg Banded Hamstring Curl: 100 quality reps.

Lepoja / Liikkuvuutta

Wod for time
50-40-30-20-10
Russian Swing
Sit Up
50-40-30-20-10
Deadlift
Push-Up
50-40-30-20-10
Snatch
Reverse Lunge
Tc: 45 min’
@24/16

Lepoa / huoltoa

1@up to max (1RM)

🎲🧩🧸🪅🎲

For time:

21-15-9
Cal row/bike
Deadlift
Box jump

Time cap: 12 min