10RFT

10 Bar over Burpees
150m Run

Warm Up 11 min

8 KB sumo deadlift
5+5 DB Shoulder press
15/11 Cal Echo Bike
8 Strict TTB
1 BMU

Back rack forward lunges with barbell (15 mins )
- 4 sets x 6/side
- alternating
- from rack
- add weight each set

Intervals 5x 30s On / 30s Off
1) row
2) shuttle run
3) Double Db/kb stoh
4) plank

(Total 20min)

20 min

5 Etukyykky 80/50kg tai 65%
10 Pallonisku
15 Venäläinen kahvakuula heilautus

Quality Amrap 25min

30/25 Cal Row / 400m Run
30 Sit-Ups
15 Dumbbell Arnold Presses
10 Chin-Ups

3 rounds
10 T2B
15 push ups
300m run

9 @70%
7 @75%
5 @80%
3 @85%
1 @90%

• Rest 2min. between sets.

9 @67%
7 @72%
5 @77%
3 @82%
1 @87%

• Rest 2min. between sets.

Partner wod (You go, I go)

25min AMRAP
4 db one arm devil's press 22.5/15
8 db one arm thruster
12 db snatch
8 box jump