For time
15-15-30
12-12-24
9-9-18
6-6-12
Hspu
Burpees
Deadlift 70kg

3 rft
36 cal bike erg
24 ttb
12 push jerk 70kg

30 min amrap w. 1 kettlebell

Alternate arms each round

• 1/2/3/4/5… Burpees
• 1/2/3/4/5… Deadlift
• 1/2/3/4/5… Hang clean
• 1/2/3/4/5… Push Press
• 1/2/3/4/5… OH walking lunges

4x4 hevi nelonen ja sit 80-90% 3 sarjaa

AMRAP 20MIN
18 deadlift
16 back squat
14 hang power clean
12 front squat
10 push jerk

EVERY 2 MIN FROM 0 MIN: 20 DU

@50/35kg

row-push up
500m-30 = 3 rounds

dbell press (1 arm) 35# - crunches x 30:
20, 20
15, 15
9, 9

rope machine @ 1min
diff 5
4,
4,
3

20 minutes of grinder

PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 (4-count) Windmills, 30 Push-ups, 30 (4 count) Mountain climbers, 30 (4 count) Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 (4-count) Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)

12, 3, 5

For time:

Row 1000 meters
10 push-ups
Row 750 meters
15 push-ups
Row 500 meters
20 push-ups
Row 250 meters
25 push-ups

RestDay!

5 rounds:

12 dumbbell burpee thrusters
300m

(used, 30, 35, 35, 40, 30 lbs dumbbells)