Warm Up - 5 Rounds:
- 3 to 5 HSPU
- Farmers Carry
- 3 to 5 C2B Pullups

Pre-WOD: 5 x 2 Thrusters from Rack

WOD - 8 minute AMRAP:
- 4 DB Thrusters (45/35)
- 12 Burpees
- 20 II Unders (2:1)

45# DB Thrusters, simply ... destroyed.

3 x max reps ring push up

• 10-10-10 of:
BB Bench Press (0:01 pause)
10RM
90% 10RM 10-10 reps
Pause @ on chest

The 7 Remix

7 Rounds

7 Box jump overs 24/20”
7 HSPU
7 Thrusters 115/75
7 T2B
7 KB swing 53/35
7 PU
7 Burpees

Alkulämmittely ja mobility

Otm 10
4 pistooli kyykkyä
20s kuppipito

12min amrap
8 leukaa
8 punnerrusta
8 istumaan nousua
8 Kyykkyä

Loppuvenyttelyt

5 x 3:00 work; 1:00 rest
15 Supinated Barbell Rows @42.5/30kg
30 Russian Swings
45 Double Unders
Remaining time Cal Row/Bike/Ski

Each round has a 3:00 cap. So 3:00 work, 1:00 rest
Goal is consistent output all 5 rounds and a sub-max effort.

For time

10!
C2B
Box jumps 30/24"
Cal. Row

Jalat

5 x 5

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

PWR+WRK(20)
On the 4:00 x5
10 dumbbell curls
10 d/a row to kickback
10 russian kettlebell swings
5 box jumps
5 tucks

Finisher
100 flutters
1:00 min samson stretch