5 RFT
300 m row
20 box jump
10 T2B

3 rounds for time of:

• Run 200 meters
• 7 dumbbell push presses
• 14 ring rows

♀ 45-lb. DBs ♂ 70-lb. DBs

994 single unders

After 100 do: (switch each time)
18 Wall Ball
Or
18 full KB swing (heavy)

For 40 minutes
Mins 1-2: 20 push ups, 20 KB swings
Mins 3-4: 200m run

A.
90 push-up
90 strict pull-up
90 strict dip
90 ring row
90 strict hspu
90 ring row
90 strict dip
90 strict pull-up
90 push-up

B.
14-12-10-8-6
1. Push-up
2. Bicep curl (BB)
3. Skull crusher (DB)
4. Low bar pull-up

21-15-9
sit-up + air squat
12kg kuula mave + push press
yhden jalan kyykky + 7,5 kg db push press
jalan nostot + supermiehet

5 ROUND FOR TIME OF:
21 OVERHEAD SQUAT 60/40 40/25
400MT RUN

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

3-5 rounds

12-16 kp hauiskääntö
12-16 kp push up
6-10 Strickt t2b
8-12 GHD situps

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(17)
On the 2:30 x7
12 db ground to overhead
12 plank taps(2ct)
12 v-ups
12 mountain climbers(2ct)

Finisher
60 temper tantrum
1:00 min hamstring stretch