12min amrap:
1 x 200m juoksu
12 x leuka
12 x punnerrus irroituksella

5 push press 80kg
5 pull ups
10 push press 70kg
10 pull ups
15 push press 60kg
15 pull ups
20 push press 50kg
20 pull ups
25 push press 40kg
25 pull ups
30 push press 30kg
30 pull ups

Time limit 15min

Farmers Walk or Prowler push 5×50 m (Moderate weight, go fast, rest as needed)

10 min AMRAP
2 x Bearhug Squat 40/30kg
2 x Burpee-Pull Up
4 x Bearhug Squat 40/30kg
4 x Burpee-Pull Up
6 x Bearhug Squat 40/30kg
6 x Burpee-Pull Up
and so on...

10 pistol Squat
10 k2e
10 hspu

5 Rounds

20 min time limit.

5min AMRAP

5 Ground to overhead @ 60/40kg
7 T2B
9 Deadlifts @ 60/40kg

2min REST

5min AMRAP

10 Burpees
20 Sit ups
30 DU´s

takakyykkyjä 6x2 RÄJÄHTÄVÄSTI 50-60% maksimista

WOD:
3 Rounds
- 10 x Floor Press 30/40 KG
- 10 x Thruster 30/40 KG
- 10 x Burpee over the bar

Back squat week 3
5x @ 75%
3x @ 85%
1+ @ 95%

20 min AMRAP:

• 4 MU
• 8 HSPU
• 250 m row