Warm Up: 3 Rounds of:
10 Squats
10 Push Ups
10 Lunges
10 Sit Ups

Strength: Front Squat 5,5,5,5,5

Work: 5 Rounds
250M Row
15 Push Press
10 Burpee Pull Ups

2,2,2,1,1,1 Deadlifts each minute on the minute, record last weight, rest 3 mins,

then,

5 Powercleans, 20m run AMRAP 1 min
rest 30 sec
5rds 135/95lbs
Count total rounds

400m run
30 burpee
40 kb swing 55/35
50 walking lunge with bumper 45/25
60 sledgehammer
70 push press 45/25

Max time 25 min

21-15-9
thrusters @ 42,5 & box jumps

rest equal time

21-15-9
cal row & bar facing burpee

Kyykyt boxien päältä painovyön kanssa niin, että vyössä roikkuva paino tulee boxien väliin.

100 pull-ups
100 push-ups
100 sit-ups
100 air squats

3 Sets for Time

400 m Row
15 Pull ups
50 squats with wall ball throws
15 Pull ups

10 rds for time of 10 thrusters (Rx: 95/65) and 10 ring push-ups

My Time: 18:39
10 rounds of 10 thrusters (33#) and 10 push-ups using 45# weights under each hand (5 rounds normal, 5 rounds on knees)

Five separately timed 500m Rows. Rest approx 3-5 min between sets.

1:54, 2:00, 2:05, 2:04, 2:05

36" box (or as tall as you can handle)