For reps:
* 2min of KB swings
* 2min rest
* 2min of C&J

5 Rounds for time of:
12 Thrusters 40/20 kg
12 Toes to Bar

AMRAP 4:
3 rounds:
12 Deadlifts (42,5/30)
9 Hang Power Cleans (42,5/30)
6 Push Jerks (42,5/30)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (60/42,5)
9 Hang Power Cleans (60/42,5)
6 Push Jerks (60/42,5)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (70/50)
9 Hang Power Cleans (70/50)
6 Push Jerks (70/50)
then
Max Calorie Row in Time Remaining

For time

100 Squats
50 Box Jumps

(8:00 min cap)

3 Person Team 20Min AMRAP me TMFK and Betsy! Awesome team members!

1 Team member runs 200m (Pacer)

2nd Team member does 7 each of the following

Slam Ball 20lb/30lbs
Wall Balls 8lb/14lb/20lbs
Burpees

3rd Team member does 7 each of the following

Walking lunges (each leg)
stick jumps
Abmat sit-ups

1st Team member runs 200m then takes over for 2nd team member and 2nd team member takes over for 3rd team member. 3rd team member then runs 200m and the cycle repeats.(taking off where each left off)

We got 30 2/3 rds. , the running wasn't counted)

Continuous clock:
exercise - time for exercise - total time
1 mile run - 8:25 - 8:25
100 push ups - 13:10 - 21:35
1 mile run - 9:50 - 31:25

Overall pretty happy with it. I wanted to be less than 30 minutes but those push ups were kicking my butt, average 7.9 seconds a push up, wayyy too long! I could have kicked it faster on the run but again the massive Double Unders on a Monday had my calf screaming.

The pic is of me doing the push ups inside the house on a folded yoga mat. Due to hand rips I was wearing gloves to mask the pain. :D picture was also taken at about rep 78.

For burpee reps, 7 rounds of:
* 40sec burpees
* 20sec rest

Kevyen viikon meiningillä soutuintervallit 5x1000m tasaisella tahdilla 3min palautuksella.

4:10, 4:10, 4:10, 4:08, 4:08. Oli ihan mukavia, hengästyi muttei hapottanut. Mobilityssä keskityin selkään ja myös säärien venyttelyyn.

4 rounds for time of:
100ft. Overhead walking lunge @ 45#
30 box jumps @ 24"
20 wallballs @ 20#
10 HSPU

Max Deadlift