3 Rounds for quality
In pairs YGIG / round

Use KB´s or DB´s

R1) 10 burpee over KB/DB - 30m front rack + overhead carry
R2) 10 burpee over KB/DB - 30m front rack + front rack carry
R3) 10 burpee over KB/DB - 30m front rack + farmer carry

Lattiapenkkipunnerrus 5,3,2,1

nousevat painot, tauot 2 min.

AMRAP10

8 power clean 60/40kg
8-10 push up/ ring push up
12/9 cal erg

For time

10-8-6-4-2 thruster 60/35kg
10/8 cal erg

Tc 7 min

Strenght
Every 2 min for 10 minutes (5sets)
5 back squats @40-60%
add +5% on each set.

for time:

1000/800 m row
30 t2b/ v-ups
50 db snatch

• rest 5 min

1000/800 m row
30 box jump overs
50 kb swing 32/24 kg

• rest 5min

1000/800 m row
30 jumping pull ups
50 thruster 20/15 kg

Tc 40 min

2 x 7 min on / 3 min off

A)
1-2 rope climb
30 crossbody mountain climber
40 du / 60 su

B)
8+8 1-arm kb swing 24/16 kg
12 alt. pistols
10 m hand stand walk/ 3 wall climb

EMOM14
odd: 3-5 strict pull up
even: 6-8 push up

AMRAP 15

40 du / 60 su
10 x alt. pistol squat
10 m hand stand walk / 3 x wall climb
20 x kb swing @ 24/16 kg

Bent over row barbell
4x10 with underhand grip.