4 rounds
6 Box press

between sets :
one arm ring row x 6/6

5x7 min AMRAP

A)
10/12 cal row
15 box jumps
20 pushups

B)
10 ring dips
15 wall balls
20 burpees

C)
10 (5/5) saxxon side bends
15 goblet squats
20 split jumps

D)
10 (5/5) one arm ohs
15 kb swing
20 m farmers carry

E)
10 pullups
15 v-ups
200 m run

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 30s.
1b) Reverse Crunch: 3 x 10. Rest 30s.

22 min amrap
22 cal row
22 thruster 35/25 kg
22 pull ups
22 overhead squat 35/25 kg
22 box jump
22 power snatch 35/25 kg

Every 2 min, perform one rope climb. Start w/rope

4 rounds
200m run
20 burpees

6x
30s Row
90sec Rest
This is an ALL OUT effort!!! Good warm-up before you start!!!
Score meters rowed.

5x
1min Assault bike
1min Heavy sledge push (skilmill 10)
1min Rest
1min Ski
1min Alt. DB snatch 22,5/15kg
1min Rest
1min Row
1min Double KB front rack carry 24/16kg
2min Rest

Välipäivän touhuja!

Accumulate:
75-100 Banded Pulldowns
75-100 Banded Leg Curls each
75-100 Banded Pushdowns

day 6, 6x5@80%