3 x 5 suorinjaloin mave

12 minute AMRAP:
Run 250m
20x burpee
50x double unders (unbroken)

16.1a
7min AMRAP:
2-4-6-...etc.
Clean & Jerk 60/40 kg
Box Jump Over 60/50cm
Toes to Bar

16.1b
5min to find MAX weight for complex:
1 Snatch + 1 Hang Snatch + 1 Overhead Squat

5 k row

Back Squat
3x3@70%

3x2@80%

Tri-Sprint Intervals
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 10m Shuttle Sprints
AMRAP DU`s
Rest 4:00 between rounds

Etukyykky, 4 x 6, 75 %

With running clock:

00.00-10.00
21-15-9
Row (cal)
Thruster 40kg

10.00-20.00
21-15-9
Assault Bike (cal)
Double KBS 2*16

20.00-30.00
21-15-9
GHD situp
Burbee

Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups

Scaled to 240 lbs

21-15-9
-Box over burpee
-Pistol Squats