Wall Ball
Ski
Row
Thruster
Plank Hold
Slamball

2min:30sec
1min:1min30

35-45min

Burbees & Sled Pushes AFAP

20 burbees
60m sled push @50/40kg

For time, As Fast As Possible

Overhead squats 4 x 3
3 sec pause at the bottom

Power clean + Hang squat clean + Squat clean

BS: 4x6

Handstand walking

4 rounds for time of:
Run 800 meters
50 wall-ball shots, 20-lb. ball

EMO2M

5 Rounds Of:

1min Hang in Rack
5 Target Burpees
5 Pull Ups
10 Push Ups

-3min rest-

5 Rounds Of:

1min jägarställning
10 DL 60/40kg
20 Lateral Jumps Over Bar

-3min rest-

-> For Time: penalty Burpees

Result = penalty Burpees time

(For every Round failed = 10 Burpees)

Bench press 6x3 @70-80%
every 2 min go.