Ranskalaisia ojentapunnerruksia 3x12
Joka sarjan päälle 10 ojentapunnerrusta

12x3 OTM 8 kg kuula jalassa niin usein kuin pystyi

4rft
12 burpees
25 squats
15 push press 25-20 kg

run 2 laps
50 skates
50 abs
50 walking lunges
60 sec wall sits

run 2 laps
jump ropes 1 min
step ups 1 min
inner and outer thigh lifts 25 each exercise
ski jumps
abs 1 min

repeat

AFAP (Time cap: 12 min):
Circuit:
1 - 60 Air Squats.
--- 50 m running.
2 - 50 Kettlebell Swing.
--- 50 m running.
3 - 40 Box jumps (24"/20").
--- 50 m running.
4 - 30 Toes to bar.
--- 50 m running.
5 - 20 Push ups.
--- 50 m running.
6 - 10 Burpees.

In teams of 2 complete the following:
4 rounds for time of:
23 Deadlifts 80/50kg
23 Shoulder to overhead 50/35kg
23 Ring dips
23 Wall balls 10/6kg
200m Buddy Carry

3 Power Clean 75%

400m run

3 Power Clean 75%

20 KBS 53

3 Power Clean 75%

20 HSPU

3 Power Clean 75%

500m row---I didn't have access to a rower so I ran quarter mile

21-15-9 of:
Deadlift (115lb)
Handstand Push-Ups*

5:50

*I used two ab mats for my handstand pushups; the last 9 were primarily decline.

BW: 130.5

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Total: 7:00 + 5:32 + 3:44 + 1:44 = 18:00

10,9,8,7,6,5,4,3,2,1 reps of:
Squat Clean (52kg/115lbs)
Burpee