For time
Team of 2
400m KB Carry
100 DU
100 KBS
400m KB Carry

1 team 1 KB 24/16kg

Accumulate:
5:00 of Foam Rolling or Self-Massage Work
+
150 Banded Pushdowns

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 step ups
4 ttp/hkr/k2e/ttb
2 back ext

Metcon/*Rx(15)
amrap 15
5 ttp/hkr/k2e/*ttb
10 step ups /*box jumps 24/20
15 singles/du's

@21:00
4x2-climb or practice
overhead squat

@33:00
goat work(10)

Finisher
1 min bf stretch
1 min hamstring stretch
1 min chest opener
30 v ups w/10 sec v sit after each 10

AMRAP 10

5 Power Cleans (40+/60+ kg)
10 Toes to Bar

For Time
As Heavy as possible
20m OH Walking Launge
15 CTB
20m Front Rack Walking Launge
15 Ring Dip
20m Back Rack Walking Launge
15 T2B

Timecap : 15 mins

15min

200m juoksu
10 puolilinkkari pallon kanssa

KB Curls: Accumulate 75 Reps.

5 rounds for time

10 Box Jump, Step Down
7 m Single Arm OH Walking Lunges, 22,5/15 (24/16) kg
7 Burpees
7 m SA OH WL back, other arm

4 rounds:
3 Rope climbs (advanced: start seated from the floor)
10 KBS 32/24kg (american)
20 DB suitcase walking lunges (pick a weight you can go unbroken)

Row conditions