IN TEAMS OF 2

AMRAP 32
200m run with team
You Go I Go For full rounds per person
6 box jump overs
9 push ups
12 kb front rack lunges

KB weight:
Rx: 2x20/16kg
Fitness: 2x18/14kg
Scaled: 2x 16/12kg

Choose one:

5000m row for time
5000m ski for time
10000m bike for time

Build to Heavy Set of 5

1 x 5 x 90%
1 x 5 x 80%

Rästi

Kyykky 2x2x90%

Penkki 4x2x85%

Yhden käden kulmasoutu 2x12-20 / puoli

Sivutaivutukset 2x12-20 / puoli

Suorinjaloin maastaveto 2x12-20 / jalka
-yhdellä jalalla

2 rounds For Time:

600m run
50 thruster @20/15kg
30 pull ups

Morning Run

4,5km

10min practise handstand/ handstand walk

3 rounds for quality
1 wall walk + 10sec hold/ 4-6 shoulder taps
10 banded hollow pull down
10 tuck ups
Rest 60sec between rounds

5 rounds for time:
20/16cal Row
8+8 SA DB OH Lunge Step 20/15kg
10 Box Get Overs 120/100cm

30 min PK
walkin lunges 20 m
15 x bent over row 20kg/15kg
500m row
500m bike
30 s hang from the bar
30 s HBH
30 s ABH
300m jog
10+10 single arm dumbbell shoulder press ligh
3 tempo deadlifts 10s up-10s down 35kg/25kg