For Time:
3 rounds:
20 Air squats
20 Push-ups
20 Lunge Steps
20 Burpees

Rest 3:00

2 rounds:
30 Air squats
30 Push-ups
30 Lunge Steps
30 Burpees

Rest 2:00

1 round:
40 Air squats
40 Push-ups
40 Lunge Steps
40 Burpees

AMRAP 16 min:

4 deadlift 100/60kg
6 shoulder to over head dumbbell 2x22.5/15kg or barbell 45/30kg
8 lunges/squat dumbbell 2x22.5/15kg or barbell 45/30kg
10 wallball 10/8kg
12 cal ergo

Deadlift 3x6 reps

OPEN 16.1 WORKOUT Rx'd

20 minute AMRAP:

7,5m OH walking lunge 43/29kg
8 Bar facing burpees
7,5m OH walking lunge 43/29kg
8 Chest to bar pull ups

8 x 20sek työ / 10sek lepo - vasen kylki

1-2min tauko

8 x 20sek työ / 10sek lepo - oikea kylki

12min AMRAP: DB/KB DT

12 Mave
9 Raakarive riipusta
6 Työntöä
1 Kierros juoksua parkkiksen ympäri

Power clean 5-5-3-3-3-1-1-1-1 reps

Deadlift

5 x 5 @ 50 - 65% DeadStop

Send off 3:00

Band Shoulder Extension Tri-set
3 x 10 reps in each grip position - pronated, neutral, supinated
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time
400m run
40 plate ground to overhead 15/10
30 plate reverse lunge 15/10
400m run
30 plate ground to overhead
20 plate reverse lunge
400m run
20 plate ground to overhead
10 plate reverse lunge