Baseline
500M Row
40 Air squats
30 Sit ups
20 Push ups
10 Pull ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 du's/att
10 superman
10 hollow rocks

Metcon/*Rx(15)
3rds
400m run
*20 du's/singles x3
10 push press 75/55-*95/65
*20 du's/singles x3

4x2(12)
strict/bench press

Finisher
2 min shoulder distraction
30 w-raise
60 bicycles

"Megan"

21-15-9 FT
Burpees
KB-Swings 24/16 kg
DU

5 x 50%
5 x 60%
5 x 70%
2 x 4 x 80%
3 x 3 x 85%

2-3min rest in 80/85% lifts

Hang clean 4 x 3 (65/65/70/70 %)

Chipper For Time, teams of 2

8 x 14 m wheelbarrow
20 burpee unders
2 x 56 m buddy carry
20 paired Wallballs
8 x 14 m crabwalk - forward & backwards
20 back to back squats
8 x14 m bunny hops
20 paired situps
8 x 14 m OH walking lunges
20 + 20 paired russian twists
8 x 14 m bear crawl
20 + 20 plank hand claps

Tasapaino

Cash in
30 slamball (14/20)

2 rounds
1200 m row/ski
15 rower over burpees
1200 m run

Cash out
30 wall ball (14/20)

This is basic conditioning work out. Do it at your own pace.

Deadlift 1RM