For time:

Row 3000/2700m

“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Every 7 minutes for 35 minutes (5 sets):
27/22 cal row or ski
21 sit ups
15 thrusters 25/20 kg
9 pull ups

In teams of 2.
AMRAP 40 mins
30 Power Cleans @60/42.5kg
300 Meter Run / 300m Row
30 Toes to Bar
300 Meter Run /300m Row
30 Air Squats
300 Meter Run / 300m Row
GOAL: 5+ rounds
*One person works at a time. Split as needed.

Kokonaan lepi tai 30min kevyt PK @60-65%

WU
Run WU

3rds
Run/Jog 50m
10-20 Walking Lunge steps
5+5 S2OH

For Time:

3 Rounds
12 STOH 40/28kg
18 Abmat Sit-ups
12 Burpee Get Overs 120/100cm

Rest 5:00

36 STOH 40/28kg
54 Abmat Sit-ups
36 Burpee Get Overs 120/100cm

6 Sets Of Shoulder Press
Set 1: 5 @55%
Set 2: 5 @55%
Set 3: 3 @65%
Set 4: 3 @65%
Set 5: 3 @75%
Set 6: 3 @75%

• Rest 90sec btw sets.

3 Rounds For Quality:
1:00 Row
5 Inch Worms
5 Strict Tempo Chin-ups (3sec down)
5+5 KB Bottom Up Press
5+5 KB Windmills

5rds
Run 100m
15+15 Push Press

skaalattu
4rds
Jog 50-100m
8 Push Press