For time:

100 box step-ups
50 STOH (shoulders to overhead)
100 thrusters
50 DL (Deadlift)
100 box step-ups

RX´d: 42,5/30kg ja 60/50cm.

SCALED:

50% reps and reduce weight!

Timecap 30min

Chipperwhipperclipper in pairs:

50 cal row
40 burpee wallballs
10 wall climbs
50 cal ski/AAB
30 burpee wallballs
10 wall climbs
50 cal row
20 burpee wall balls
10 wall climbs
50 cal ski/AAB
10 burpee wallballs
10 wall climbs

*share reps with partner and have fun! :)

TIME CAP: 35min

5 kertaa:

20 DBL DB/KB lunges
15 T2B
10 C2B / pull-up / banded pull-up / australian pull-up.

Rest 90s. RX´d: 22,5/24 ja 15/16

With partner:

60 cal row
50 partner wallballs 20/14lbs
40 box facing burpees 60/50cm

50 cal ski
40 partner wallballs
30 box facing burpees

200 DU

40 cal row
30 partner wallballs
20 box facing burpees

30 cal ski
20 partner wallballs
10 box facing burpees

5 kierrosta:

16 T2B
12 alt.pistols
6 thrusters 60/40 or 40% FS max.

Timecap 15 min.

2 rounds (max 8min)
4 turkish get ups (db/kb)
5 mittari mato
6 jumping pull up
7 box step overs (cross step)
8 painon siirrot käsillä seisonnassa/ pike asennnossa jalat laatikolla

30 EMOM:

1. 30s row
2. 12-15 burpees
3. rest
4. 50 SU
5. 5-10m HS walk / 1-3 wall climbs
6. rest
7. 12 box step ups
8. 15 air squats + 7 C2B / 7 pull-ups / 7 banded pull-ups / 7 ring row or australian pull-up
9. 10 sit-ups + 5 push-ups
10. rest

10 EMOM:

1. 5-8 box jumps
2. 5-8 jumping pull-ups
3. 5–8 kettlebell swings 16/12
4. 6-8 walking lunges
5. 5-8 knees to elbows
6. 5-8 push presses 20/15
7. 5-8 back extensions
8. 5-8 wall ball shots 20/14lb
9. 5-8 burpees
10. 10-20 double-unders

For time:
250m row
15 kbs (32/24kg)
25 burpees
15 kbs
500m row
15 kbs
25 burpees
15 kbs
250m row

TC: 13min

Rest 5min and then:

For time:
25 box step overs
15 burpee to target
50 box step overs
15 burpee to target
25 box step overs

Total time cap: 25min