2min work 2min rest x 8 kierrosta:
2 mu
4 hspu
8kbs oh @32kg

20 sec: 10 sec
hill run

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

Back Squat 3 RM

Complete for time
150 Swings 24Kg

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
21 Chest to bar Pull-ups...

My reps: 80 (30lbs, Jumping pull ups)

For Time:
150 wall balls 8kg
10ft target

@ 80%, 85%, 90%

6 minutes Airdyne cycling (warmup)

5x5 low rack pull, 40kg
5x5 bench press, 30kg

3x
10x Incline DB press (6kg DBs)
10x Barbell row (30kg)
10x Swiss ball roll out

3x
10x Iso hold pulldown (26kg)
10x each arm, alternated DB Military press (4kg DBs)
21' leg raises (7x high, 7x low, 7x full leg raise)

3x
10x each leg, Barbell split squat (10kg)
10x Seated row (26kg)
30 seconds plank, hands walked out in front of my shoulders

10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75 lbs

 followed by 3 min rest then
500m Row for time

Did 3.5 rounds, I almost got in ONE snatch before time but didn't make it. ARGH!

500m Row was 1:48.3