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

For Time:

3rounds of:
10 Push Jerks @65%
20 V-ups

Rest 3min

30 Push Jerks
60 Sit-ups

5 sets of Shoulder Presses
Set 1: 7 @60%
Set 2-3: 7 @65%
Set 4-5: 5 @70%
- Rest 2-3min btw sets

Treeni 3
Warm Up
2 rounds
1.5 min rowing / ski
1.5 min air bike / run
10+10 suitcase deadlifts
10+10 single arm bench press

Strenght
Deadlifts 3x3 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Bench press 3x3 reps @80-85% of 1rm. (should have 1-2 reps in tank)

Accessory Work
3 rounds
12+12 curtsy lunges
12+12 single arm db row
rest as needed
(omatoimi)
3x:30-45s Side plank R/L + 50m farmers walking (heavyish)
rest as needed

AMRAP 5:
10/15 calorie row
10 push-ups

Scaled WOD
AMRAP 5:
7/10 calorie row
10 worm push-ups

Partner workout

For time
50 box jump / step-up 60/50
60/50 cal row
40 pistol squat
40 burpee over rower
40 pistol squat
60/50 cal row
50 box jump / step-up 60/50

Share repetitions with partner