6 rounds:

8 Broad jumps
100m Sprint
40s Squats
Rest 60s

20min amrap:

• renkaan flippaus @ahap

Renkaan paino kommenttiin.

41 min AMRAP w/ partner
5 Deadlifts
8 Squat Cleans
18 Burpee box jumps
24 Wall balls
81 cals run/row/ski

4 rounds every 11minutes start
800m run
500m row/ski
10 box jump
15 ghd sit up
10 push up

For 60 min:
1 min walk/1 min run
@aerobic pace/aerobic threshold pace
133/166
8.6 km 7.00/4.33 min/km

2xRinnalleveto+raakatyöntö
50-80% 6-8 sarjaa

4min AMRAP
20-14-8
Assault Bike Cal.
KB Snatch 24/16kg

rest 3min

4min AMRAP
21-15-9
Row Cal.
Thrusters 40/30kg

rest 3min

4min to
12 C&J 60/40kg
15 C2B Pullups
AMRAP of Rowing in meters

"TRIPLE SEC" (ON THE 20:00)
5 x 4:00 On / 4:00 Off:
30/20 Calorie Row
15 Burpees over Rower (lateral)
Max 10 Meter Shuttle Sprints in time remaining. Count nbr of 10m sprints.

Thunderstruck Burpee warm up, then 43 minutes I go you go partner WOD,6 hang squat clean thrusters with 115lb, 8 30kg dumbbell bench press and 10 1 pood pair kettlebells swings. 5 rounds done, then Sally Hands buy out. Brutal.

20 minute AMRAP
Buy in: 50/35 cal row
Then AMRAP for remaining time
50’ single arm OH kb walk(switch arms at 25’) GO HEAVY
40 DU (2:1 singles)
30 Box step overs 24/20”
20 Pull ups
10 wall walks

Score is total rounds+reps
25’= 1 rep, 50’=2