3 rounds

15 Ring dips @with band (first 2 rounds purple then green on last)

20 Wallballs 20/14

40 Double unders

3 rounds

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
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 and 30 lbs
Over, under, over, under, over rope
11 over and backs (over and back = 1)
11 medicine ball clean @20lbs
50 ft overhead @45lbs walking lunge
11 burpees with a 45lb plate.

5 power cleans (65lbs)
10 toes to bar
200m sprint

5 power cleans
10 toes to bar
200m sprint
Rest 1 minute

Repeat 3 times

TGU
3 x 2 w/s

3 Rounds
5 X HSPU
10 X Pullup
15 Step Ups each leg (low box)
20 Pushups
25 Mountain Climbers
30 Swings
35 Abmat Situps

Front Squats - 2x185, 2x215, 2x235, 2x255, 2x275, 2x305, 1x320
6 Rnds - 5 Frnt Sqts (185lbs), 30 DUBs

Bench Press
5, 3, 2, 1, 1
135, 185, 225, 245, 255

Back Squat
5, 5, 5, 1, 1, 1,
135, 185, 225, 275, 295, 315,

5 Rounds
5 Back Squat %1.5 body weight #255
10 Pull Ups

Boksirata (10) + bodauspiiri: leuat, kb-vatsat, kb-mave, ghd-vatsat

5x 1round include:
2set of
3reps dbkb deadlift
3/3 shot put squat
+ one set of 5reps dbkb fr.squat

Deadlift:
- 3 rounds:
90kg x 3 = 270
100kg x 3 = 300
100kg x 3 = 300
TOTAL = 870

Wide grip chin-up (strict form)
- 3 rounds:
BW (81kg) x 7 = 567
BW + 5kg x 3 = 258
BW + 10kg x 2 = 182
TOTAL = 1,007

Bent over row (barbell):
- 3 rounds:
50kg x 3 = 150
50kg x 3 = 150
60kg x 3 = 180
TOTAL = 480

Seated cable row:
- 3 rounds:
68kg x 3 = 204
68kg x 3 = 204
68kg x 3 = 204
TOTAL = 612

GRAND TOTAL = 2969

For Time:

50 Pull Ups
50 Kettle Bell Swings (25)
150 Single Unders
50 Front Squats (45)