20 min AMRAP

4 dumbbell thrusters (22,5/15kg)
6 toes-to-bars
24 double-unders

5x
1min ON/1min OFF

Cals on a machine

3 rounds
300m run
20 wall balls 9kg/6kg
10 box jumps 60cm/50cm
10 T2BS

5 x 5+5 AHAFA

Not For Time:
Accumulate 75 Hollow Rocks

4 Rounds, for a pump: (20 mins to complete)
25 Barbell Rows (light)
25 Push-ups
40m Gun Walk
25 Banded Overhead Triceps Extensions

Row 30cal
30 x T2B
30 x box step over w/1DB
30 x HSPU
30 x KB Swing
30 Walking lunge steps
30 x Push ups
Bike 30cal

Deload metcon 15-12-9

Buy in: 15 lateral burpee over barbell (pelkän tankon yli, ei kiekkoja päihin)

Then 15-12-9

KB swing 32/24 kg
Bicep curls with barbell
Triceps with barbell (niskan takaa kapealla otteella)

Buy out: 15 lateral burpee over barbell (pelkän tankon yli, ei kiekkoja päihin)

Deload viikko eli tasainen tahti. No result, quality only!

With a 10:00 clock, alternate between:
21 Banded Good Mornings
25-50' Handstand Walk

Not for score. 10:00 of Practice. Athlete's choice on the O-Course design.

Deload week conditioning

0-7min: Row
7-10 min: Rest
10-17 min: 6 dumbell ohs R/ 6 dumbell ohs L
17-20 min: rest
20-27 min: Row
27-30 min: rest
30-37 min: 6 dumbell snatch R / 6 dumbell snatch L
37-40 min: rest
40-47 min: Row

You choose weight for the dumbell.

=Deload week. It is time to give your body and mind some rest.
Volyme is cut down.