3x8 min AMRAP, 2min rest
A:
1000m bike/ 500m soutu
Rest of the time:
1 wall walk
3 pull up
5 target burpee
B:
1000m bike/ 500m soutu
Rest of the time:
5 HSPU
7 t2b
9 target burpee
C:
1000m bike/ 500m soutu
Rest of the time:
7 pushup
9 abmat vatsaa
11 target burpee
A-B-C

A:
Hip power snatch + OHS 5X1+1

B:
Hip squat snatch 5x2

C:
Squat snatch 3x2 @moderate weight, focusing on triple extension

Clean high pull 3x4
Rive allemeno 3x3
Rive+työntö 3x2

5 rounds for time of

• 20 wall-ball shots
• 10 med-ball weighted pull-ups

♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups

Every 2min x 5:
2 Push Press + 3 Push Jerks
- Go by feeling

1. Push-up 10
2. DL 6 @110kg
3. T2b 10
4. Push press 10 @40 kg
5. Db snatch 6+6
6. Pull-up 10
7. Burbee 10
8. Rest

Shoulder press 3x5
Penkki 3x8

Käsilläseisonta 5x niin kauan kun pystyt

In 15 minutes, complete as many reps as possible of:

• 50 box step-ups
• 50 jumping pull-ups
• 40 lunges
• 40 burpees
• 30 toes-to-bars
• 30 push-ups
• Max-reps ring muscle-ups

Females use a 20-inch box, males use a 24-inch box.

Three 4-minute intervals of

21-calorie row

Then, as many rounds as possible of
- 7 deadlifts
- 14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb