For Time:
20-16-12-8-4 reps of:
- Bench Presses 75/50kg
- Cal Row
After each set of Rowing, complete:
35 DU / 100 Singles

10 wall-ball shots (6/9 kg)
6 handstand push-ups
2 squat cleans (50/75 kg)

Scaled WOD
AMRAP 30 with a partner:
10 wall-ball shots
6 push-ups
2 hang squat cleans

In 20min:
Build to days 3RM Deadlift

2 or 3 rounds
1 min max calories rowing
1 min max reps of burpees
1 min max reps of DU
Erittele toistot joka liikkeestä erikseen.

Optional Accessory:

Snatch Pull 3x3@90-105%

Rest as needed.

3 Rounds of

15m Double KB/DB Overhead Walk
15m Double KB/DB Front Rack Walk
15m Double KB/DB Farmers Carry

Aim to go unbroken (OH Walk, FR Walk and Farmers carry)

5 x 4:00 work; 1:00 rest

10 Goblet Squats
15 Box Jump Step Down
:20/side Star Side Plank
30m/Arm Single Arm Farmer Carry

• If you finish the carry inside the 4:00, start again at the goblet squats!

For time
Buy in 1,2/1k row
then
40 wall ball 20/14
40 sit-up
30 wall ball 20/14
30 sit-up

Shoulder press + push press
3x 4+4 @70-80% 1RM shoulder press

4 rounds (30s work / 30s rest)
1. Push-up
2. Chest to bar pull-up / jumping c2b
3. DB one arm devils press 22,5/15
4. DB box step overs 22,5/15