20 min AMRAP:

Weighted Box Step-up, 35/25 lbs - accumulate as many reps as possible over 20 minutes

@ 2:30 - Run, 200 m, then back to Weighted Box Step-up
@ 5:00 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
@ 7:30 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
@ 10:00 - Run, 200 m, then back to Weighted Box Step-up
@ 12:30 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
@ 15:00 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
@ 17:30 - Run, 200 m, then back to Weighted Box Step-up

Score is Weighted Box Step-up reps

20 x kb swing @32kg
20cal soutu
20 x abbs
20 x bike

10 Min AMRAP
60 Single Under
40 m Farmers Carry @24/16kg
20 Russian KBS @24/16kg

Amrap 9 ladder +3
3 Power snatch 40kg
3 Push up
Ogni giro 20 du
3'rest
Amrap 9 ladder +3
Ohs 40 kg
Ring dip
Ogni giro 20 du

• 3min: Row/Bike/Run

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 3 rds:
  6 One leg deadlift
  6 Shoulder press / Push press / Split jerk
  6 Reverse lunge

• Mobility...

• Work on: Split jerk

For time
7 Rounds

7 hang squat clean 60/45kg
5 bar muscle-up
3 deficit HSPU

TC.25min

Straight after that

10 rounds
15sec on
30sec off
Echo bike for max cals.

For time
20 cal echo bike
16 dual dumbell hang power clean 24kg+24kg
3 strict hspu+5 hspu
20 cal echo bike
16 dual dumbell power clean
3 strict hspu+5hspu
20 cal echo bike
16 dual dumbell deadlift
3 strict hspu+5
20 cal echo bike
16 dual dumbell hang squat clean
3 strict hspu+5 hspu

A: Clean, bygg upp till tung 1:a
B: Deadlift 5-3-1-5
C: Dips 3xMax
D: Seated Row 3set

For Time:
100 T2B
- Every break complete 30m Farmers Carry 2x20/15kg DB

Voima
E3MOM, 3 rounds
push press x8

WOD
16min EMOM
1.min 8-14 WB
2.min 2-4 rope climb lattiasta
3.min max up down
4.min rest