Shoulder press 4-4-2-2-2

6x5min amrap
1 min rest between sets

9ski
5burpee boxjumps
10 db snatch

12 row
20m bear walk
15 kip swing

10 assault
15 air squat
15 push-ups

In teams of 3 accumulate as many meters on the bike and climb as many ropes as possible in 40 minutes:

Result is the total meters biked and ropes climbed.

One bikes, one climbs and one rests in plank position. Alternate stations every 3 rope climbs.

Snatch - 175, couldn't hit 185, even tried 195 - no dice

10 singles at 205 on C&J

EMOM24

• 5 Strict TTB
• 6 Jefferson curl
• 30s ring support front hold
• 45s pistols
• 8 rope pull-ups
• 10 hollow to arch roll

5* 100m run
Tabata Burbee

Practise bridge holds

Raaka rive + rive riipusta kyykkyyn + rive kyykkyyn

On a 25-minute clock

As many rounds as possible in 5 minutes of
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of
2 strict pull-ups, 4 push-ups, 6 squats

A: OPT repetability test
3 Rounds at Max Effort
250 meter Row
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
250 meter Row
12 minutes Rest