kelkantyöntö/veto 40min. Airdyne 10min. Soutu 10min.

3 RDS x 4 Minute AMRAP:
4 Box Jump 75cm
8 Kettlebell Swing 24Kg
16 Squat
1 minute rest after each 4 min cycle. Continue with AMRAP score each cycle.

24min amrap
2000m row then
1 MU
2 KB snatch (16/12) alternate hands
10 DU
2 MU
4 KB snatch (16/12) alternate hands
20 DU
..

Alkuun voimat kuulilla:
Kb shoulder press
5+5@ 12-16-20-24-28 (oikeella 4+1)

3rfq:
10kbs (@32-40-48kg)
10+10 Plate halos @15kg
10 batman sit ups, strict

Strict chin ups
10-9-8-7-6-5-4-3-2-1

3 rounds, no rest:
1min sledge push @20kg
1min battle rope, pikkuaalto
1min ghd
1min sandbag over shoulder @43kg

Then

3 rounds:
5+5 Ghd plate halos + 10 ghd neider press @15kg

Then

50m kb farmers walk @2x20kg
10+10 bulgarian bag halos
100m kb farmers walk @2x24kg
10+10 bulgarian bag halos
150m kb farmers walk @2x32kg
10+10 bulgarian bag halos

Rinnalle vedin ja ylös työntelin. "Crossfit-uran" ennätys 1RM 55 kg. 60 kg sain kyykkyyn asti ja sinne jäin..

20 sec soutu-10 sec lepo, 8 kierrosta=4 min

Run 400 meters 70kg Deadlift, 21 reps,
50 first round wall ball
,40 second round wall ball
30 third round wall balls
20 fourth round wall ball
10 rep fifth round wall balls

warm up 15' skip rope

6 rounds (90'/120' rest)

5 Handstand push-ups
10 pull ups
15 deadlift 75kg

teams of 2
Amrap 6′

3 handstand push ups
6 Chest to bar pull ups
9 Power cleans 60/40Kg

2′ Rest

repeat 3 Rounds

• bonus track 2' max handstand push ups 2' max Chest to bar pull ups 2' max Power cleans 60/40Kg score is total rep