10 Rounds

15 Wallballs 30/20lbs
15 Lateral box jump-overs 24/20″
Rest 30 seconds

12 Minute AMRAP
12 Kettlebell swings (2,1.5)
12 Over the box jumps
12 Ring Dips

4 rounds + 31

2 Rounds Or 18 Minute cap which ever comes first!

10 C2B Pull-ups
20 Toes-to-Bar
30 Dead-lift #135
10 Double-unders
30 Box-jumps 20''
20 Burpees
10 Power-cleans #135

1 Round RX + Through 11 Dead-lifts

Parin kanssa:

1000m row
2 rds for each:
10 db goblet squats
10+10 db push press
5 burpee over db

2000m bike erg
3 rds for each:
10 ring row
5 push ups
10 mountain climbers

1600m echo
4 rds for each:
12m farmers carry @2x kb

Work up your weaknesses (skills/technique)

3 rounds:

5-10 pull up
5- 10 push up
20s, hollow hold

Thrusters

For time:
- 50 push ups.
- 100 sit-ups.
**** Alternate as you want.

Back Squat
5-5-3-3-1-1

then:
Max body weight back squats in 5 minutes.

Results:

275#, PR

49 @ 185

EMOM for 4 rounds:
1) Alternating crunches (vuoronperään suoraan ja ristiin)
2) Alternating Reverse crunches (vuoronperään molemmat jalat ja yksi jalka nousee)
3) Hollow rocks
4) Rest