AMRAP 14:00
14 DB Renegade Rows @22,5/15kg
14 DB Thrusters @22,5/15kg
14 DB Hang Power Snatch @22,5/15kg (7 each side)

Goal: 75% effort meaning go slower than you think. Perform movements UB so resting longer between each movement is okay.
Rx+: 1-4 Bar Muscle-ups each round

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Single Arm Overhead Carry with DB/KB
10 SLOW Arm Haulers
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

Push Jerk
5x3 @70%
*Based off 1RM Clean & Jerk. Stay at 70% across all sets. If no 1RM, complete sets at RPE 7.

"BEC 45"

5:00 Cardio HR Zone 2-3
10 Tyre Flip in 2-3 person teams.
1:00 Ring Plank
10 Dumbbell Shoulder Press
5:00 Cardio HR Zone 2-3
D-Ball Carry on shoulder 100m
0:30 HS Hold
20 Kettelebell Swing 32/24kg

12 x alkavalla 90s laatua keskittyen

1. 40m 1-käden farmarikävely
2. 8-10 takareisikoukistus soutulaitteella
3. 8-10 maamiinakierto
4. 6+6 jousiampujan rengassoutu

5x3, nousu V2

For time:

30-20-10 s.a Db thruster @22,5/15kg

10-20-30 pull up

Target under 6min, Time cap 9min

(scaled pull up reps 10-15-20 / 5-10-15)

RX
3 ROUNDS FOR TIME
Run 600/400/200m.
15 KB Deadlifts @32/24kg
30 Russian KB Swings
15 KB Goblet Squats

Timecap: 14 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
5/5 Single Arm KB Upright Rows
10/10 Single Leg Glute Bridge-Ups
1:00 Child's Pose
-Rest as Needed b/t Sets-

RX
4x4
Overhead Squats
- Keep weight Moderate+ across all sets.

SCALED
4x4
Front Squats
- Keep weight Moderate-Heavy across all sets.
RPE 6

Build up to heavy 3RM Shoulder Press
+
1x AMAP @80% of 3RM

• max weight
• bodyweight 5 x 1-2 reps/ negatives 5 x 1-2
• feet on the ground 5 x 5