Each 60 seconds do 4 over the bar burpees

-Tasajalkahyppy, ilman vauhtia
-kurotus vieressä olevaan seinään ja kädellä jälki (magnesium)
-mitataan maasta sormien jättämään jälkeen

60 sec ON / 30 sec OFF:
- 2 rounds of:
--- Cal row.
--- Sit ups with medicine ball (9/6kgs).
--- Legs up and down in L-sit position on the box.
--- Kettlebell Deadlift (48/24 kgs).
--- Hollow rocks.
--- HSPU.
--- Back extension on the floor.
--- Hand release burpees.

Work up to a heavy double deadlift with bands and/or chains

Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*

*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

3 rounds For quality
3 wallclimbs
10 doubleunders/no scaling
3 strict T2Bs
10 superman rocks
3 dragon flag lowers

3rounds not for time of:

Barbell Turkish Get Up 2x2 (pick a weight you can safely handle)

Pistol with Overhead Hold x 4-5 reps each leg
(hold a barbell or PVC overhead while performing the pistol…work as heavy as you can safely handle)

L-Sit from Hang x 30-45 seconds
(hang from the pull-up bar and hold L-sit position)

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Back squats - 10x255, 10x275, 8x315, 6x325, 4x345
1 Rnd - 50 DUBs, 40 BJs (24"), 30 WBs (20lbs), 20 KBs (53lbs) , 10 Hng Clns (135lbs)

100 abmat
100 kbs
100 dl