AMRAP 7min:
6 MU
11 Thruster (52.5/35)

Rest 3min

AMRAP 7min:
18 WB
12 Burpee

10 Minutes of ”Recovery Work”
– Easy bike, jog, row, ski erg

AMRAP 20min
7,00m overhead lunge @40/25
8 burpees over the bar
7,00m overhead lunge @40/25
8 chest to bar pull ups

"Birthday cake"
Cake:
3 rounds
3 back squats 130kg/80kg
5 strict C2Bs
10 kb swings 32kg/20kg
12 T2Bs

---

rest 2 min

FIlling:
3 rounds
3 deadlifts 170kg/120kg
20m handstand walk
10 boxjumps 75cm/60cm
12 burpees

---

rest 2min

Icing:
run 3km

2.7 miles up 173 to the first bridge and back.

5.4 Miles Total
Elevation Gain/Loss: 1070

5x Clean (squat)
5x Pull ups

AMRAP 9'
10 push ups
15 american swings @24/16
20 box jumps @24/20

2 kiekkaa: akk etuperin 15m, takaperin takas, mittarimato x3, burpeex6, kyykkyhypyt rigin päähän, kyykkykävely takas, mittarimadot ja burpeet

Deadlift ladder
Deadlift x 3 (70 kg/ 55 kg)
Deadlift x 3 (90 kg/ 65 kg)
Deadlift x 3 (110 kg/ 75 kg)
Deadlift x 3 ( 130 kg/ 85 kg)
Deadlift x 3 (150 kg / 95 kg)

You have 90 sec to lift all reps and put your next weight on the barbell.