3 Rounds for Max Reps:
1:00 Wallballs (RX: m: 3m target, 20lbs / n: 2.75m target, 14lbs)
1:00 Sumo Deadlift High Pulls (RX: m: 35kg / n: 25kg)
1:00 Box Jumps (RX: m/n: 50cm)
1:00 Push Press (RX: m: 35kg / n: 25kg)
1:00 Calorie Row
1:00 Rest

2 x tabata

Assaultbike
DU

3 x

12 kulmasoutu, hitaasti alas, nopeasti ylös
12 lantionnostoa
12 turkish sit up (6 + 6)

Team of 2
For Time:
65 Calorie Assault Bike
65 Box Jump Overs (24/20)
65 Power Snatches (95/65)
65 CTB Pull-Ups
65 Power Snatches (95/65)
65 Box Jump Overs (24/20)
65 Calorie Assault Bike

4min: row
4min: C/J
3min: rest
3min: row
3min: C/J
2min: rest
2min: row
2min: C/J
1min: rest
1min: row
1min: C/J
Row pace: 5k pr +2/+4s. C/J 165/115 lbs ( goal is to get + 20 reps on the first 4 min amrap), scale weight if needed.

For time:

• 60 single-leg squats, alternating
• 50 wall-ball shots, 20-lb. ball
• 40 box jumps, 24-in. box
• 30 deadlifts, 185 lb.
• 20 power cleans, 185 lb.
• 10 front squats, 185 lb.

Run 0.5 mile

16 x
10 TTB + Assault Bike >400kcal Amrap

For time:

• 9 Thrusters 42,5kg
• 9 Pullups
• 15 Thrusters 42,5kg
• 15 Pullups
• 21 Thrusters 42,5kg
• 21 Pullups

4 x 10 on bench