2x5 reps of Seal row

A)
1. 200 m run
2. Rest
B)
15 sdhp 24 kb
12 push up
C)
1. 12 step walking lunge 24 kb
2. 16 sit ups
D)
1. 10 db snatch 25 kg
2. 10 squat 24 kb

1 min rest betwee emoms

For Time:
6 Muscle Ups
24 cal Row
16 cal Bike
16 (8 each arm) Dumbbell Squat Snatches 50lbs/35lbs
15 cal Bike
24 cal Row
6 Muscle Ups

For Time

1,000 meter Row
10 Ground-to-Overheads (135/95 lb)
750 meter Row
10 Ground-to-Overheads (135/95 lb)
500 meter Row
10 Ground-to-Overheads (135/95 lb)
250 meter Row
10 Ground-to-Overheads (135/95 lb)

For time

• 3 power cleans
• 6 push-ups

• 9 air squats

• ♀ 95 lb

• ♂ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

150 m hiihto
300 m pyörä
150 m soutu

40-30-20-10
Askelkyykkykävely käsipainoilla
Devils press
Russian twist
Vuorikiipeilijä

Aikaraja 35 min.

Takakyykky 14rm

Shoulder press 2 RM, then max reps @ 80%

In teams of 2 ‘I Go U Go’
3:00 for max Reps
1. Burpee Box Get Over
2. Double Under
3. Medball Sit-Up @9/6
4. Push-Up
5. PGTOH @20/15
6. Air Squat
7. T2B
8. Partner Assisted Handstand Hold
9. Goblet Lunges @24/16
10. Am Swing @24/16

Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans 135/95
30 HSPU

1500m row
40 wall balls
30 power cleans 155/105
20 HSPU

1000m row
30 wall balls
20 power cleans 185/125
10 HSPU