3 Sets of:
Double DB Farmer Walking Lunges (2X22.5/15Kg) max meters unbroken
Rest as need each sets.

Laudat
DU jumppaa
Prässissä heittoja
Isokineettisessä stepup boksille
Olkaselkäjumppa GHD-laittees

For max reps
8x 20sec work, 10sec rest

Db snatch (rx 16/10kg)
Switch hands each interval

KB swings (rx 24/16kg)

40min amrap
200m row
Animal walks to rack (10-15m)
Odds: 10 goblet squat 24kg kb & 6pull ups
Even: 10 kb swing 24kg & 6 push press 50kg
Animal walk back to rower

Vary your animal walk each round.

80-60-40-20-10
Cal air bike (standing. Vastus 10)
Air squats

Between rounds

12 burpee over high box
9 d ball over high box

2xbox

10-10-10
10 c2b
10 PU
10 wallball
5 rounds
20-10
20 situps
10 t2b
3 rounds

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max
75%, 5 reps 130#
80%, 5 reps 135#
85%, 5 reps (plus as many more as you can do) 145#
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B (24 situps)

Thruster 5x3 improving weight between each series

21-18-15-12-9-6-3

Front squat
GHD sit-ups

55 kg barbell

WOD
AMRAP 16'
25 D.U
12 HSPU
12 PUSH JERK (Kb)
12 BOX JUMPS