Front squat 3 RM, then 3x3 @ 90%

Fat Amy special
50 sit up
10 burpees
40 push up
10 burpees
30 pistol squat
10 burpees
20 double kb thrusters 20kg+20kg
10 burpees
10 m inchworm
10 burpees
20 double kb thrusters
10 burpees
30 pistol squat
10 burpees
40 push up
10 burpees
50 sit up

21-15-9
Deadlift 225#
Burpees over the bar

Kulmasoutu käsipainolla 6x12-20 / puoli

Voimapyörä 5-8x8-20

Hauiskääntö tangolla 5x10

A,
Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
15 USA Kettlebell Swings@32/24kg
15 Burpees

Goal: sub 10 mins

C,
Pigeon Stretch, 90 secs/side
3x6 Eccentric Dumbbell Flies- 6 secs lowering
Banded Lat Stretch, 90 secs/side
3x6 Eccentric Cossack Squats- 6 secs lowering

For time:
50 Box Jumps (24/20 inches)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26 pounds)
50 Walking Lunges (bodyweight)
50 Knees-to-Elbows
50 Push Press (45/35 pounds)
50 Back Extensions
50 Wall Ball Shots (20/14 pounds)
50 Burpees
50 Double-Unders

For 40 minutes
Mins 1-2: 20 push ups, 20 KB swings
Mins 3-4: 200m run

For plus-size beginners

Warm up 5 mins
40 jumps rope-skipping
line running 5 back and forth.
repeat.

AmRap 25 (Copy from
Miia S.)
* PB thrust both hands, 1/2 RW (=7,5 kg), 7x
* PB clean, one hand at a time, 7x/ side
* push ups, low bar, 14x

Already dying on round 3, personal best in 6 rounds.

40 double unders
30 overhead squat
20 pull ups
10 handstand push pus
20 pull ups
30 overhead squat
40 double unders

Tous les 2 minutes 30 : 5 berpees box jump over

8 sets of 4reps @ 66%