Sp: 5x5 (~80%)

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

1. Air bike x12-15
2. Power snatch (50/35) x6-8
3. Bar facing burpee x12-15
4. Rest...

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

4 rounds for time:

400m row
20 thrusters /12kg kettebell
20 push 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.

Pull ups

12 min emom omalla minuutilla:
10xt2b
10xass arch

100 KB Swing (24kg)
100 Burpees

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