5x5 Back Squat, Shoulder Press, and Deadlift

BS 205 x5
SP 115 x1 / 105 x4
DL 115/205/295/315/315

AMRAP 5 Minutes:
Max Sets of 4 Strict Pull-Ups
Score is total number of unbroken sets of 4 completed.

6 rounds:

• 1 minute: rowing for calories
• 1 minute: push-ups
• 1 minute: sit-ups

Run 5km

rest 10 min

21-15-9
Box Over Burpee
PEP

For Time
1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Box Jumps (24/20 in)
Wear a ruck or a weighted vest (20/15 lb)

A.
Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups

B.
2 Rounds:
AMRAP :30 Seconds – Power Clean (60/42.5)
AMRAP :30 Seconds – Push Jerk (60/42.5)
Rest 1:00
AMRAP :45 Seconds – Power Clean (70/50)
AMRAP :45 Seconds – Push Jerk (70/50)
Rest 1:30
AMRAP 1:00 – Power Clean (80/55)
AMRAP 1:00 – Push Jerk (80/55)
Rest 2:00

C.
On the 0:00…
400 Meter Row
27 Toes to bar
21 Thrusters (42.5/30)

On the 6:00…
400 Meter Row
21 Toes to Bar
15 Thrusters (60/40.5)

On the 12:00…
400 Meter Row
15 Toes to Bar
9 Thrusters (70/50)

(voi myös mennä hiihtämään)

Basic Endurance 90 min

row 50 cal
5 bar mu
20 box jumps 30/24"
20 pistols alt.
11 ttb
*every 6 minute :30 hs walk

Rinnallevetotekniikka

20 min AMRAP

40 m farmarikävely (2xKB, BW)
20 KB swing (1 KB)
10 cal assaultbike / ski / row