1) push up 5-10
2) ring row 8-10
3) DB thruster 10-15
4) DB push up 8-10
5) hollow rock hold 20-40sek

10 - 8 - 6 - 4 - 2 deadlift

9 - 7 - 5 - 3 - 1 strict ring dip

Every 3min for 3 rounds
12 db floor bench press

10rds
9 Single arm thruster (vaihto kierroksittain)
35 Object over Jump

skaalattu
6rds
6 thruster
15 object over jumo

15 or 20 min Amrap

20 WB 9/6 kg
20 Power snatch 35/25 kg
20 Box jump 60/50 cm
20 Push press 35/25 kg
20/14 Cal row

3 rounds with partner for Time

200m Row
10 Thrusters

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

WRK(24)
WRK 3:00 Rest 1:00 x6
12 single arm dumbbell hang to overhead
6 burpees(tempo-3 seconds on the down portion of the push up)
12 jing jangs(5yd suicide)
6 db upright row(tempo-3 seconds on the down portion of the row)

Finisher
1:00 six inch hold
1:00 samson stretch

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

RCVR(30)
walk, stretch, yoga, bike, rest

Finisher
50 abs of choice

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

WRK(25)
WRK 10:00 REST 4:00 WRK 10:00
8 reverse lunge w/curl
16 alternating sit ups
24 dumbbell hopovers
16 russian twist(2ct)
8 bridged press to fly(lying on your back, hips up, press db's up together over chest, fly out at the top, back in and bring db's down together)

Finisher
15 arm circles forward
15 arm circles backward
1:00 butterfly stretch