3-3-3-3 Shoulder press

12min AMRAP
6 T2B
9 Push press
15 Box jump

10min AMMAP run

Takakyykky
Kipping leuka
KB swing

7x3min AMRAP/1min lepo kierrosten välissä

kierrokset 1 , 4 ja 7
10 KBS
10 RIng row
10 Lunges

Kierrokset 2 ja 5
5 Burpee
5 Knees to elbows
5 Squat

Kierrokset 3 ja 6
10 Wall ball
10 DU
2 Wall climb

– heavier than last week, rest 60 sec.

for quality
3 rounds
5 v-outs
5 hollow arches
10 jack knives
5 strict pullups
5 wallclimbs

7 rounds for time:
* 7 thrusters (2/3 of 1 RM)
* 7 box jumps (80 cm)
* 100 m sprint

Rest 1 minute between rounds.

10x90s ON/OFF:
- Rowing

Then

10 rounds of:
1min Skillmill Run (1)
30s Skillmill Sledge Push (10)
90sec Rest

1A) L-sit 3x10s
1B) Dip 3x10

Strength

Build upto a heavy single Clean & Jerk