Back squat 3x8 (70%), 1x5 (75%), 2x2 (80%), 1x5 (85%)

AMRAP 10 min:
* 8 Dumbbell Row, right hand – 65#
* rest 30 sec
* 8 Dumbbell Row, left hand – 65#
* rest 30 sec
* 8 Wall Ball Shots (20/14#) 10 ft.
* rest 30 sec

Neulansilmä, pito pää alaspäin, etu- ja takavaaka.

Kippi renkailla

2 x 7 vaakarengassoutu, false grip ja dipit.

For Time:

30 Power Snatches (135/95)
2,000 Meter Row
100 Wallballs (20/14)

Partition However You’d Like

Kilos:
Barbell – (61/43)
Medball – (9/6)

20 min amrap

RX: 60/45 kg

• 15 cals assault bike
• 1 round of DT
• 15 cals assault bike
• 2 rounds of DT
• 15 cals assault bike
• 3 rounds of DT ...continue following this process for the 20 minutes

Score is your totalt amount of reps performed - each cal counts as a rep

For Time :
21.18.15.12.09.06.03

► Power Clean
► Toes to bar

7 rounds

7 toes to bar
7 etunojapunnerrusta - skaalaus boxille

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
Inchworm -run back
High knees -run back
Heels to rear -run back

Metcon/Metcon-comp(45)
"RYB"

Finisher
stretch and roll
drink beer

Five rounds for time of:
Run 400 meters
2 pood Kettlebell swing, 15 reps
15 Pull-ups

For time !
► 100 Pull Ups
► 100 Push Ups
► 100 Sit Ups
► 100 Air Squats