6 minutes airdyne cycling

1 round of:
10x goblet squat, holding 16kg kettlebell
10x each arm; landmine
30s pushup position, followed by max. pushups (I got to 10)
10x dumbbell press, 2x 6kg db
30s rope battle
60s airdyne cycling

2 rounds of:
10x goblet squat, holding 16kg kettlebell
10x each arm; landmine
30s pushup position, followed by max. pushups (I got 6-8)
10x dumbbell press, 2x 6kg db (only got to 6-8)
10x each leg; mountain climbers on stability ball
30s rope battle
60s airdyne cycling

3 rounds of:
10x goblet squat, holding 16kg kettlebell
10x each arm; landmine
30s pushup position, followed by max. pushups (I got to 5-6)
10x dumbbell press, 2x 6kg db (only got to 5)
10x each leg; mountain climbers on stability ball
30s rope battle
60s airdyne cycling
10x pulldown, 26 kg

4x 30m prowler, 30kg

Weighted dip 12-10-8
15 breath rest

FOR TIME

400 m run

21 clean and jerks 60/40kg

600 m run

21 power snatch 60/40 kg

600 m run

21 thruster 60/40 kg

400 m run

With a team of three complete the following for time with only one working while the other two rest:
Row 1000 metres
42.5/30 kg thruster, 135 reps
Run 1000 metres
135 pull-ups
Row 1000 metres
135 burpees
Run 1000 metres

12-9-7
squat snatch (115/75) - used 50lbs weight
chest to bar pull-ups - completed assisted pull-ups (green band)

then

2 minute row:
90 seconds @ 50% effort
30 seconds max effort

4 rounds

Aikaa vastaan

800 row
12 Frontsquat
12 Pushpress
600 row
8 Frontsquat
8 Pushpress
400 Row
4 Frontsquat
4 Pushpress

Haastava paino

Work on your technique and progressions

As Long As Possible every 45sec of:
5 Power Cleans 60kg
5 Cheast-to-bar Pullups
5 Burpees

1. Power clean+clean+jerk: work up to 70%x1+1+1, 75%x1+1+1, 80%x1+1+1

2. rack jerks behind neck: work up to a heavy single in 5 reps (110, x115, 115, x120, x130kg)

Alt. EMOM for 20min (or as long as possible)
12 Target Burpees
15 Wall Balls