1 toiston maksimi

40yd sprints - on turf - rolling - 12x40yds - 5.2, 5.09, 5.01, 4.97,4.90, 4.92, 4.88, 4.81, 4.79, 4.81, 4.91, 4.80

AMRAP 20'

15 Squat
10 Push Up
5 Toes to Bar

Every 5 Rounds - 10 Power Snatch (35/25)

Ski Erg
Step Ups
Bench Hops
Hanging Knee Tucks
Wall Balls
Battle Rope

Round 1: 1min on:20sec off
Round 2: 2min on:30sec off
Round 3: 1.5min on:0 off (you go, I go)

15m HS Walk
50 KBS 24/16
15m HS Walk
50 Box Jumps 61/51
15m HS Walk
50 CTB Pull Ups
15m HS Walk

Push Jerk 5×5 @70% – Touch and go (No re-rack)

Descending sets from 12reps (12/10/8/6/4/2) aiming to load the bar after each set or at least every other set.
Then perform 1 set of 20 reps at the weight of second set.

In teams of 2 share the reps and complete as many rounds as possible in 30 minutes:

40 Calorie Row, 40 Med ball Squat Jumps
40 Calorie Row, 40 Med ball Jumping Lunges
40 Calorie Row, 40 Med ball Sit-Ups

Power Snatch 5×5 @70% – Drop and reset each rep

12-9-6 reps for time of:

• 225-lb. squat cleans
• Muscle-ups