For 40 minutes:
30/20 cal row or ski
10 burpees
10 box jumps
300 m run
2 min rest

Front Squat, 4*3, 80-85%, rest as needed

15-12-9 reps for time of:

• Toes-to-bars
• Wall-ball shots, 20-lb. ball
• 75-lb. thrusters

"Freddys revenge"

5 Rounds of:
5 Shoulder to Overhead 85/60kg
10 Burpeee

• 3-5x
  1 Snatch balance

• 3-5x
  1 Muscle snatch + 2 snatch grip push press + 2 OHS

• 3-5x
  1 Power snatch + 1 hang squat snatch

Rowing
8x
300/250m
Work:rest
1:2

Bonus
20 strokes ME meters

3x@70%
3x@75%
2x2@80%
2x2@90%
2x1@95%

Jännehypyt x 5 väliin

Työntö
3+1@60%
2+1@70%
1+1@80%
3+1@65%
2+1@75%
1+1@85%
2+1@70%
2+1@80%
1+1@90%

Team triplet

150 Air squat
150 plate gtoh 20/10kg
150 burbee

5 reps & rotate

1min AMRAP @50/35kg

2min rest

2min AMRAP @70/50kg (if no go, scale to 80% of 1RM)

2min rest

3min AMRAP @90/62kg (if no go, scale to 90% of 1RM)