EMOM 21 min

8 Deadlifts, starting @ 75% + build up heavier if possible
30"+30" Block Deadbugs
5+5 Bent Over KB Row, AHAFA

AMRAP 10 with a partner:
40m Sled Push/Pull @ heavy.

Rest 1:00

AMRAP 10 with a partner:
Farmer Carry x 40m

Rest 1:00

AMRAP 10 w. a partner
½ Stairs (half way down and back then partner goes)

Amrap 25 mins
Team of 2 ( You Go I Go)
8 HSPU
16 Box Jump
2 Rope Climb

raakarive + kyykkyyn työntö

6x(1+2)@ max 70%

rive + raakatyöntö + työntö sax

7x1+2+1@70-80%

Työntöveto
3x3@100+110%

Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

3 rounds for quality
30s. V-ups
30s. Pushups
30s. Ring pushup hold
60s. Lepo

For time:

• 60 push-ups
• 50 dips
• 40 handstand push-ups
• 30 bench presses, 155 lb./105-lb
• 20 jerks, 155 lb./105-lb.
• 10 push presses, 155 lb./105-lb.

every 2min for 14min
A) 20+20 kb snatches + OHS alt 24kg/16kg, ME strict Pull ups
B) 10+10 deadlift + hang clean 80kg/60kg, ME box jumps

3 TnG Power clean @70% of the days max
5 Push-ups

15 mins of HS hold practice
- face to wall
- back to wall
- shoulder taps
- wall climb
- progression from box etc..