joka alkava 2,5 min x 10

Odd: 3 x tempo etukyykky 3 alas 2 pito 1 ylös sopiva paino
Even: 30 sek selkäpenkkipito

12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (20 lbs to 10' target)
- 90 Double Unders
-30 Muscle ups

Run 800m
50 back extensions
50 sit-ups
Run 800m
50 back extensions
50 sit-ups
Run 800m
50 back extensions
50 sit-ups

Run 800 m
Run 400 m backwards
Run 800 m
Run 800 m backwards

3 minute AMRAP - 6 Rounds
Strict press - 55#
Pull-ups -Black rogue band

3 minute AMRAP - 7 Rounds
3 Deadlift - #95
3 Step-ups

1 minute rest

3 minute AMRAP
Double Unders - Singles
1 minute rest

3-5 25m sprints with XPO Sled -
...

For time:

• 1000m Row
• 10 Push presses 40kg
• 800m Row
• 8 Clean and jerks 50kg
• 600m Row
• 6 Hang Power Cleans 60kg
• 400m Row
• 4 Power Cleans 70kg
• 40 Cal Assault Bike
• 4 Power Cleans 70kg
• 60 Cal Assault Bike
• 6 Hang Power Cleans 60kg
• 80 Cal Assault Bike
• 8 Clean and jerks 50kg
• 100 Cal Assault Bike
• 10 Push presses 40kg

10 Wall Climbs
20 Weighted Sit ups (45 lbs)
30 Box Jumps (24")

4 Rounds

Run 1 Mile
Row 2000m
Run 1 Mile

1 Rep Max Hang Clean 2 RM

AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts