4 rounds, max reps.
Dipit
Leuat
Rengaspunnerrus

30, 20, 10
Clean & Jerk @ 30kg (40/30)
Kettlebell snatch (Right arm) @ 16kg (24/16)
Kettlebell snatch (Left arm)

Rest 5 mins

200 push press @ 20kg (20/15)

For Time

10 HSPU (1/4 rr)
15 Deadlifts 85kg (60kg)
25 box jumps 24" (20")
50 Pullups (purple band)
100 wall ball 6kg (4.5kg)
200 DU
run 400m with plate 15kg (10kg)

5 rounds for time of:

row 500 meters
15 push-ups

Level 1 - 3 rounds
Level 2 - 2 rounds
Level 3 - 1 round

Total distance of the entire 'course' was roughly 350 -400 meters.
Course consisted of workout points.

11 pull-ups
11 abmat situps
11 box jumps
5 tire flip jumps (flip the tire, then jump in it and out the other side = 1)
22 toe touches (11 each foot)
Shuffle running (is that what it was called? running sideways like a basketball drill)
Run up to the corner, jump down 2 4ft retaining wall sections
then run up semi-steep hill
run back into parking lot
11 slam balls @ 20lbs
Over, under, over, under, over rope
11 over and backs (over and back = 1)
11 medicine ball clean @14lbs
50 ft overhead @25lbs walking lunge
11 burpees with a 25lb plate.

Total 105min
A.
500m row, 3 rounds: 5 C2B, 10 KBS 16kg, 15 AMSU
B.
1. Ylöstyöntö nousu 5 kg alle alkupainon, vauhtipunnerrus + ylöstyöntö
1+3x25kg 1+3x25kg 1+3x30kg 1+3x30kg 1+2x35kg 1+2x40kg
Työntö 2x40kg 45kg kk
2. Kyykky 50%3, 60%3 70% 3 80% x 5
3. Shoulder press
C.
Selän kuntoutusliikkeet ja vatsalihasliikkeet, alaselkä + alavatsa
100 vatsaa + 100 selkää

Day 4: B

AMRAP with muscular failure
max 36 reps+2,5kg

60 x 70kg deadlift
49 x 30kg shoulder press
20 x pull up (red+ rubber band)

5x5 @ 285 Squats

5x5 @ 225 Bench Press

5x10 Jack knives mixed with 10 each way bulgarian bag swings

6 sled sprints down & run back hi/low bars with 115#

3 x 3-5 tiukkaa varpaat tankoon

Total 60min
WU: 15 min DU practice, 10min mobility
25min kipping pull-up practice
TGU 12 kg 2+2 16 kg right 2 left 2+2