8RFT
10 ring rows
10 tuck-ups > situps

5 rounds
5 power clean, 65/45kg
10 t2b
15 wall ball, 20/14lbs

Strength accessory:
1. 4x12 single leg kb deficit deadlift
2. 3x20 seated good morning
3. 4x10 kneeling squat w/ band against waist
4. 1x100 seated band leg curl+100 band leg ext. (light band, as few sets as possible)

AMRAP 15 mins
10 burpee shuttle run
20 Thrusters @42.5/30kg
30 USA Swing @24/16kg

Goal: 3+ rounds

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'