Perform as many reps as possible in 15min.

Donkey Kicks- 6reps
Pull-ups- 5reps
Hollow Rocks- 10reps

In pairs:
For time (cap: 45 min) of:
- 1 KAREN: 150 wall ball.
- 2 FRAN: 21-15-9 reps of: Thrusters 45/30 kg / Pull-ups.
- 3 ANNIE: 50-40-30-20-10 reps of: Sit-ups / DU.
- 2 rounds of RJ: 800 m run + 5 Legless rope climb + 50 push-ups.
- 1 round of WITTMAN: 15 Kb Swing 24/16 kgs + 15 Power Clean 45/30 kg + 15 Box jumps 24"/20".

"Your mind is a wonderful thing. When you fill it with positive thoughts, your life will start to change."

20 min
- Thrusters x 20
- Run 400m
- Horizontal ring pull x 20

12 min

1. min 5 käsilläseisontapunnerrus
2. min 10 voimapyörä

Start up(14)
stretch 4 mins

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

3rds
8-12 walking lunge
3-6 strict pull ups
8 superman

Power(15)
bench/strict 5x3 climb
oh squat 3x3 climb
good morning 3x6

Metcon(10)
4rds
6 c2b
18 oh lunge 35/25

Metcon-comp(9)
4rds
4 muscle ups
12 pistols

Finisher
quad smash(3)
s/a para-1 min per
30 leg ext to hip raise

10 RFT
1 rope
10 box jumps

Emom 3 snatch, last one deep

"Just 40 reps everything for no apparent reason"

In teams of 2 for 40 minutes:
40 DB Floor press
40 Cal row
40 DU
40 Pull ups
800 m run with Bulgarian bag
2 min rest

Share the work. One works, one rests.

"With the new day comes new strength and new thoughts."
-Eleanor Roosevelt