FS
6x2 @86.5%

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Men use 50-lb. dumbbell

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

25cal Bike Erg between sets.

Front Squat
5-5-3-3-1-1 reps

Work up to heavy

In teams of 2:

4 rounds of:

8 Rope Climbs
32 Burpees over each other ( with plank hold)
64 Kettlebell Am.Swings 24/16kg

Kisat/

Tempaus
1x2x70%, 1x2x75%, 1x80%, 1x85%, 1x90%, 3 x 1x heavy

Rive + työntö
2+1x70%, 2+1x75%, 1+1x80%, 1+1x85%, 3 x (1+1) x heavy

Etukyykky 1x3x84%, 1x89%, 1x3x84%, 1x92%, 1x3x84%, 1x94%

8 rounds for time:
10 push ups
10 air squats
10 burpees
10 air squats

Basic Endurance 60 min

Row/Ski/bike

*every 3:00 1 rds "Cindy"

Strict toes to bar 4x8

10 rft
20 double kb deadlift 20kg
15 push up