15-12-9-6
rest 1 min 12-9-6-3

kettle bell swings
toes to bar

Run 2 km

For quality. Rest between rounds. As many rounds as needed.

5-10 pistols
Tukkikone 8-15 hips to over head
3-10 pull ups
vatsakone 15-20 sit ups

Cash out run 3 km

1000 meter row
50 thrusters
30 pullups

3 x 1 tempaus

800m run
30 Box Jumps
30 KBS
30 Jump pull ups
30 lunges
30 K2E
30 45# push press
30 Wall Balls
30Burpees
30 DU's
800m run

Thrusters 3-3-3-3-3 55-65-75-75-75

Then,

2 Rounds of “Hope”

Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

did not count reps b/c i froze @ box jumps. about 10 of each.

A1: RDL 3x8
A2: SL toe raises 3x13
B: Front squat 1-1-1
C: Leg extensions 3x12

8min AMRAP 6+11

5 Pull ups

8 Hand release push ups

10 Squats

Rest 2 mins

8min AMRAP 3+5

5 Handstand push ups

8 Sumo deadlift high pull 75/55

10 Box jumps 20in

Rest 2 mins

8min AMRAP 5+5

5 Ring dips

8 Wallballs 20/14

10 Flutter kicks (L/R=1)

Score total reps of all 3 AMRAP’s

5 power cleans
10 toes to bar
15 wall balls
30 double unders

10 AMRAP

12 rnds under aerobic stresshold
Row 500m
SkiErg 500m