5 Rounds:
20cal Row
12 Burpees
1min Rest

Rest 5min

5 Rounds:
20 Russian KBS 32/24kg
20 Push presses 40/30kg
40 DU
1min Rest

Rest 5min

Finisher:
From 10 to 1
- T2B
- Box jump overs 60/50cm

Bicep Curl w/2 DBs
rest 60s
Tricep Pushdown w/kuminauha
rest 60s

Aikaa vastaan
100 x Thruster 40/30kg

In 20min:
Find the days heavy 1 rep max for overhead squat with 2s pause at the bottom.

Optional Accessory
CONDITIONING

7min AMRAP:

2-4-6-8...

Medball Clean
KB Snatch @24/16kg (from floor, alternate arms as wanted)
Up&Down video

RPE 3 to 4, go by feel

4 Rounds for Time:

300m Run
15 Power Cleans (45/30)
300m Run
15 Backsqats (45/30)
300m run
15 Shoulder to Overhead (45/30)

Go back and check your time from September 12, 2018

For Time
60 Burpees
50 DB Snatches
40 OH Lunges with Plate
30 Push ups
20 Weighted Sit ups
10 MU

TC: 16'

AMRAP 6 min
10 pistols > SL box(bench) squat > reverse lunges
10 pushups > box pushups

EMOM for 15min:

Min 1: 10/10 heavy one rm swings
Min 2: 3-5 strict HSPUs
min 3: rest

For time: Partner "Glen"
You Go , I go
30 Power Clean + Push Jerks @ 60/42.5kg
Run 1600 m ( 8x200m relay)
2km Row
10 Rope Climbs
Run 1600m ( 8x200m relay)
2km Row
100 Burpees

Timecap: 40 mins