For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Penalty: 2 Box over Burpees for breaking set

”Death by” DB/KB front squat 2x55/35lbs (2x24/16kg)

first minute 1 squat
second minute 2 squats
third minute 3 squats
etc..

Deadlift 10 – 5 – 3 – 1 – 1 – 1 – 3 – 5 – 10

as heavy as possibly

"OTM" for 40 minutes
15 weighted sit-up
12 box jump
12 slamball
12 cal Assault bike
Rest

A. Every 80secfor 15 rounds, 10/8 cal assault bike + 3 strict deficit hspu

10min rest

B. Every 90 sec for 10 rounds, 3 back squat @ 75%

5min rest

C. 10min AMRAP
1 legless rope climb
1 normal rope climb
30m heavyish sled push

Back squat 5x3@nousulla

sarjojen välissä 5 jännehyppyä

Lisäpainolla 6x2

1+5 65% push press maxista

Deadlift 3x12

Bench Press 3x5 @ 31x1 tempo
Strict pull ups 3xMax @30x1 tempo
+
3 rounds:
Single arm DB push press + 1 arm kb front rack x8-12 @30x1 tempo
Banded triceps extensions x12-15
1-2min rest
+
3 rounds
Barbell biceps curls x12-15
60m gunwalk (hold a weight plate with both hands and elbows at 90 degres of flexion)
1-2min rest