6 kierrosta: 6x thruster kahella kuulalla, 6 x ylihyppy ja selälleen

(Wo)Man makers x 50 [must be completed first and all together]

TRX SL Squat x 50/
TRX walk outs x50
TRX row x50
In and out jump Squat x50
Penguins x50/
Leopard crawls x50
[can be broken up in any order]

30 WB
30 SDHP @ 35kg
30 BJ
30 PP @ 35kg
30 cal row
30 pushups
10 BS @ BW

AFAP
150 wall ball @9/6
everytime you rest 15 push ups

12 min emom omalla minuutilla:
10xt2b
10xass arch

Pull ups

Then, depending on your weaknesses, choose ONE of the following

5a. Met-Con
AMRAP 12 Minutes
6 Muscle-ups
12 Front squats 135/95lbs
18/15 Calorie row

5b. Gymnastics
5×5 Weighted strict pull-up
Start at a doable weight, pull fast, then work up each set to more challenging weights.

3 x 500 Meter Row
* 90 Seconds Rest Between Efforts - 8:30

Freddy’s Revenge
5 Rounds for Time
5 Shoulder to Overhead (185/130) - 95 / 9:50
10 Burpees

1) 10stoh@60kg + bx jump
2) row
3) rest

For time:

20 Split Jumps
Rest :10
30 Split Jumps
Rest :30
20 Thrusters 65/45#
Rest :10
30 Thrusters 65/45#
Rest :30
20 HR Pushups
Rest :10
30 HR Pushups
Rest :30
20 Pullups
Rest :10
30 Pullups