AMRAP 10min:

10 SDHP (Rx: 42.5/30kg)
10 Burpee over bar

3 x 10

5 x 2 Front squat for load. AHAP! 3:00 send-off.

4 x 8 fast quality reps of DL. 1 min rest between sets.

Dynamic Floor Press
10x3r @ 50%
30s. Recovery

Overhead Press
Warm Up Sets
Set 1: x 10 superset with mobility
Set 2: x 8 superset with mobility

Work Sets
Sets 3 - 5: x 5
superset with crab reach 3 x 3 per side and wall sit x 45s

3 min work sets
18 minutes

For time:

30-20-10 reps of
Front squats 50/35
Back extensions
Run 200m between rounds.

3 shoulder presses followed by max rep hspu x 4

2 + 1 x5

10 K2E
20 DU
10 T2B
20 DU
5 kierrosta 15min TL