deadlift 3x5
40%-50%-60%

Run 400m
then
3 rounds
5 front squats 60kg/40kg
12 kb swings 24kg/16kg
then
run 400m

8 min AMRAP
10 KB Shoulder press 16kg/12kg both hands
10 cal row

Easy "Fight Gone Bad"
Wall ball
SDHP
Boxhyppy
Push press
Kalori Soutu
3 kierrosta, 50 s töitä, 10 s lepoa. 1min tauko kierrosten välissä.

9 minutes to complete:
30 STO 40/25
20 Burpee Box Jumps 60/50
15 TTB
20 STO 60/40
20 Burpee Box Jumps 60/50
15 TTB
ME STO 70/45 the remainder of the 9 minutes.

4 rounds
10 OHS 50kg/35kg
10 V-Ups
10 ring dips

For time:
10 HSPU
10 Box Jump Over 60cm
10 Thruster 50 Kg
10 Power Clean 70 Kg
10 TTB
10 Burpee Muscle-ups
10 TTB
10 Power Clean 70 Kg
10 Thruster 50 Kg
10 Box Jump Over 60cm
10 HSPU

clean and Jerk (3+1)x60%, (3+1)x65%, 3x(2+2)x75%

OG klo 18-20... Hyvä tilaisuus vääntää voimat...

8 min AMRAP
6 frontsquats 60kg/45kg
100m row
6 frontsquats 60kg/45kg
150m row
6 frontsquats 60kg/45kg
200m row
6 frontsquats 60kg/45kg
250m row
Add 50m to the row on every round.