3 Rounds of
9 Deadlifts 100/70kg
15 Wall Balls
21 Toes-to-bar

Shoulder press
3-3-3-3-3

21-15-9-9 reps for time of:
Thrusters (30/42,5 kg)
Lateral burpees over the bar

Scaled WOD
15-9-9 reps for time of:
Thrusters
Lateral burpee step-over the bar

"COOPER" benchmark running test

12 min "AMRAP"
Steady paced run for distance.

E3:30 x5:
3 Pause OHS (2s pause at the bottom)
straight into 10 double kb front rack cyclist squat
- molemmissa liikkeissä RIR1 viimeisessä sarjassa

Merkkaa tähän OHS:n painot

AMRAP 15 for quality:
2-4-6-8-10... etc.
DDB box step over @2x50/2x35lb
strict t2b
hand release push up
*10 hollow rock after every round

Strict t2b->strict knee tuck->v-up.

2 rounds / 8min:

45s easy erg
4 scapular push up to alt. toe touches
10s hollow hold + 10s arch hold
8+8 DB/KB wall supported single leg RDL
8 kip swing -> 5 kipping knee raises/t2b

RDL:

Snatch: 6x2

AMRAP15: (for quality)
8-10 DDB bench press RIR 0-1
6+6 DKB front rack walking lunge @ heavy
8-10 banded leg raise
40+40m DKB oh+fr carry @ heavy

Banded leg raise:

4x4 V2