Press in split
5x3r @ 70% from press 1RM
Go every 90s.

For time:

2000/1500m row
200 Fence over jump
150 GHD Sit-up / V-up
100 Push-up
150m 200m 2db/kb overhead carry
200 Fence over jump
2 / 1,6mailia Echo bike

Cap 45min

Deadlift

6x 3(slow)+3 (normal)

3 ROUNDS
6 FRONT SQUATS 90kg/65kg
30m ONE HAND FARMERS CARRY 32kg/20kg
5 WEIGHTED PULL UPS 10kg/5kg

3 x 4 min amrap
30 double unders
5 front squat
1. 80/57,5kg
2. 65/47,5kg
3. 50/37,5kg

4 min rest between amraps

"Murph"

1 Mile run
100 Pull up
200 Push up
300 Air squat

1 Mile run

Split jerk behind neck
9x2r @ tech weights
Go every 75s.

Accessory
3 Rounds
8+8 Db single arm seated press
8+8 Db single arm bent over row
10 Face pull
15-25s L-sit hang

Aikaa vastaan 4 kierrosta:

10 Thrusteria 35/25kg
30 Tuplaa/ 50 sinkkua

TC: 8min

Laadukkaasti:

18-15-12-9
T2B
10-10-10-10
STOH 50-60%

TC: 20min