3 rounds
100 DUs
20 cal Airbike
20 cal row

4 Rounds, NOT FOR TIME:
2/2 Turkish Get-ups
10 Strict Pull-ups
20 USA Swing @24/16kg

Scaling : 3 Negative pull up/ 20 Ring row/round
Time to complete : 20:00 mins

5 Rounds with partner(s), not for time:
80 Meter Sledpush (medium)
200 Meter Farmer Carry (32/24kg)

• Rest as needed
• Split work in half. One person works.
• 20 Minute soft cap

1 Snatch EMOM for 15min,
start medium and add weight if feeling good.
Go as heavy as possible

AMRAP 10 of:
30 Double Unders
15 Pushups
5 Deadlifts 100/70kg

Rest 3min

AMRAP 10 of:
15 Wall Balls
10 Burpee over bar
5 Deadlifts 100/70kg

E3MOM for 18min
6 Burpee-box jump
12 Muscle clean + Push press (TnG)

12 min AMRAP
10 shoulder presses 40kg/30kg
10 wall balls 9kg/6kg
10m hand stand walk

5 kierrosta

Dippi laatikoiden välissä jalat maassa 30,25,20,15,10
Vasarakääntö kiekolla 30,25,20,15,10

Optional Accessory:

3 rounds, rest as needed

5+5m Banded Walk (lateral)
10 Plate Sit-Up + 10 Plate Hollow Rock

12min EMOM (4 rounds):

1) 6 Thruster
2) 4 Thruster
3) 2 Thruster

On the first minute perform 6 unbroken thrusters, second minute 4 ub thrusters and 3rd minute 2 ub thrusters. On the 4th minute start a new round. Bar from the ground. Use heavier loading for 1st, 2nd and 3rd minute (if you can, load 3 barbells)

RPE 4