1st min row, 2nd burpees, 3rd DU's, etc...

ROW
BURPEES
DU

4RFT
1 sd run
250/200m row

AMRAP 8

14 c2b
10 box over burpees
7 power clean 50/35kg

3rds
15 GHD back extension
10 TTB (kipping)

huomenna aamulla omatoiminen pieni hiki sit huilaa.

3 rounds for time of:

60sec. accumulated L-sit
30 barbell good-mornings 45#
60 abmat sit-up
30 back extensions w/ 25# plate

perform 5 rounds of the following triplet:
Ring Pushups (weighted) x 10
Single Leg Bulgarian Squat with dumbells (5 each leg)
ab wheel roll outs x 10-12

40yd dash - on turf - rolling - 10x40 - range 5.2 - 4.77 - avg 4.8
Body circuits - 6x40 yds plud 10 to 15 jumping lunges and body squats

15 min aikaa, Etsi päivän 3 RM tempaus riipusta

Chipper

10 Bar Mu
20 Wall Balls 12/9 kg
30/20 Calorie Bike
40 Air Squats
50 Calorie Row
40 Air Squats
30/20 Calorie Bike
20 Wall Balls
10 Bar Muscle-Ups

Max effort Deadlift: 335x5, 355x5, 405x2, 455x1, 465x1

WOD:
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

20:00 AMRAP of:

40 Calorie Row
20 TTB
10 Strict HSPU

5 rounds of:

15 DB Split Clean 45#
21 Pull-ups