Pause Front Squat, four sets of threes.

Turkish Get Ups with Kettlebell
70lb. x 1 each arm (3 rounds)
53lb. x 3 each arm (2 rounds)

KB Windmills
44lb. x 3 (2 rounds)

Jump and roll
12 min. AMRAP
20 Double Unders
8 Ab wheel roll outs

I got 11 rounds in this. The later reps of the ab roll outs started getting really tough around the 8th round.

Jog 2 miles

Snatch + 3 sec pause

6 x 4 @ 65% 1RM

OHS 3-3-3-3
from the ground

3x 3 power snatch @70-80% of 1RM snatch
-no TnG
-rest 2min between sets

8min amrap:
20 kaloria soutua
10 rover over burpee
10 käsilläseisontapunnerrus

1min tauko

6min
5 thruster

Naiset: 45/52,5/60/65/70 (ME). Miehet: 60/70/80/90/100 (ME)

3min tauko

10mim amrap
Tempaus 10
Chest to bar leuanveto 20
Wall ball 30
Tuplanaruhyppy 40
Painot: Yleinen ja masters 35: 60/40

3 rounds for time of:
50 sdlhp @ 45#
50 burpees
50 box jumps @ 24"
Run 800m

Put a 40min. cap on it.... 2 rounds + 50 SDLHP

3 rounds for time of

• 21-cal. row
• 12 handstand push-ups
• 3 rope climbs, 15-ft. rope

Practiced Overhead squats with PVC pipe and Empty Bar 20Kgs.

Practiced my swimming with Freestyle and Breast Strokes.

5x3