3 rounds of 5 rep max back squat 5 RM

Tempaus 2@70%, 2@75%, 1@80%, 1@85%, 1@raskas ykkönen (kisa-aloitus)

Rive + työntö 2x(1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@ raskas ykkönen (kisa-aloitus)

Etukyykky 3@70%, 2@75%, 1@80%, 1@85%, 1@raskas ykkönen

7 Rounds for time of:

7 Back Squats (75% 1RM)

14 Walllballs (9/6kg)

28 walking lunges holding (16/12kg) dumbbels

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

3.3+16+5+6+8= 38.3 with 25# vest

1 the first minute...
2 the second...
etc.
until you can't get your reps done in the 60 seconds.

11+8

For time;

25 KBS 1.5/1p

200m run

5 Toes 2 bar MOD Knees to elbows

20 KBS

200m run

10 T2B

15 KBS

200m run

15 T2B

10 KBS

200m run

20 T2B

5 KBS

200m run

25 T2B

After the 25 T2B, start back at 10 KBS, 200m run, 20 T2B, then 15 KBS, and so on until you finish with the round with 25 KBS and 5 T2B.

Front Squat

5-5-5-5-5 (155, 165, 185, 195, 205, 215 (x3))

100 reps of Abs (GHD, T2B, K2E, Mat Situp, Mine (something)

AMRAP 7 Burpees

Wasn't happy with 84 but I'll take it for only a month of crossfit.

3 rounds of 5 rep max back squat 5 RM

AS MANY CALS ON THE ASSAULT BIKE AS POSSIBLE IN 20 MINUTES

• Every 2 minutes on the minute, front carry a 75/40kg sandbag 20m.

Start with the carry - Score is total amount of calories