21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

8min AMRAP of:
* 10 wall ball
* 10 box jump
EMOM 1 C&J @ 80% of 1RM

500 m run
50 KB swing 24/16 kg
25 pull up
400 m run
40 KB swing 24/16 kg
20 pull up
300 m run
30 KB swing 24/16 kg
15 pull up
200 m run
20 KB swing 24/16 kg
10 pull up
100 m run
10 KB swing 24/16 kg
5 pull up

AMRAP 6 Minutes
5 CTB Pull-ups
5 Box Jumps 36″/30″

FOR TIME

400 m run
70 sit ups
60 deadlift @ 60/40 kg
50 box jumps
40 TTB
30 power clean @ 60/40 kg
20 HSPU
200 m plate run @ 20/15 kg

Carry heavy loads up and down the stairs!
Avoid spiral-stairs (bad for your knees, all the mailmen know this).

Choose your own weights and stairs and intervals but do the workout identicallyanother time again to follow progression.

My suggestion is three floors up and down for three rounds with a short break between the rounds. Use a heavy weight you can carry all the way up and down unbroken in each round.

Alkuun voimat kuulilla:
Kb shoulder press
5+5@ 12-16-20-24-28 (oikeella 4+1)

3rfq:
10kbs (@32-40-48kg)
10+10 Plate halos @15kg
10 batman sit ups, strict

Strict chin ups
10-9-8-7-6-5-4-3-2-1

3 rounds, no rest:
1min sledge push @20kg
1min battle rope, pikkuaalto
1min ghd
1min sandbag over shoulder @43kg

Then

3 rounds:
5+5 Ghd plate halos + 10 ghd neider press @15kg

Then

50m kb farmers walk @2x20kg
10+10 bulgarian bag halos
100m kb farmers walk @2x24kg
10+10 bulgarian bag halos
150m kb farmers walk @2x32kg
10+10 bulgarian bag halos

Rinnalle vedin ja ylös työntelin. "Crossfit-uran" ennätys 1RM 55 kg. 60 kg sain kyykkyyn asti ja sinne jäin..

20 sec soutu-10 sec lepo, 8 kierrosta=4 min