21-18-15-12-9-6-3 for time

thrusters @ 42,5/30kg
pull ups

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Toes to Bar x 7-10 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run

3 Rounds for time:

• 4 x Rope Climbs
• 8 x Power Snatch (50/35kg)
• 12 x Box Jumps (60/50cm)

Keep your back against the wall and your legs bent at a 90 degree angle. Accumulate 7 min of wall sit in as little time as possible.

10 min AMRAP

100m juoksu
10 x punnerrus
15 x ilmakyykky
5 x rengassoutu

4×8(4/side) Kettlebell push-up + renegade row

3 rounds:
5 Ring MU
10 Squat clean (60/42.5)
20 Box jumps

30 Back Squats
*Go 5kg heavier then last time

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups

3 rounds:
20 GHD sit ups
25 Back extension