Work up to heavy 3rep push press in 10min (1-2 attempts)
Then,
2x4-6 reps @80-90% H3

4x 2

V2 (77-80%)

2 x Amrap 16 min with a 2 min rest between Amrap's

With a partner “I Go, you go” and mix anyhow movements 3-10 reps + Cash out.

The first 16 min Amrap Partner A chooses the movements and B follows. The second 16 min Amrap Partner B chooses the movements and A follows.

Cash Out
10/7 Cal Echo bike
10/7 Cal SkiErg
12/8 Cal Row
15/12 Cal BikeErg

AMRAP 9
3 Wall Walks
6 Single Arm Devils Press 22,5/15kg
12 Box Jumps

Deadlift 5 x 5

4 sets of
2 Pause Front Squat + 1 Front Squat @70%++

2 kierrosta aikaa vastaan:

• 20 kahvakuularinnalleveto (vuorokäsin)
• 1 köysikiipeily 4,5m
• 20 kahvakuulatempaus (vuorokäsin)
• 1 köysikiipeily
• 20 swingi (amer.)
• 1 köysikiipeily
• 20 askelkyykky kuula olalla (vuorojaloin)
• 1 köysikiipeily
• 20 sumo deadlift high pull
• 1 köysikiipeily

N 16kg / M 24kg

Back squat

5-4-3-2

• 3 box jump after each set of squat

1-2rep in tank

Partner WOD

AMRAP 16
40 Calories
40 Wall Balls
40 KB Swings 24/16kg
40 Sit-ups

3 rounds
4 pause bench press (2 RIR)
Max. reps push-ups (1-2 RIR)
Rest 3min