30 min AMRAP

first 10 min "Cindy"

5 x Pull Ups
10 x Push Ups
15 x Air Squats

After that, 10 min

5 x HSPU
10 x T2B
15 x DU's

After that, 10 min

5 x Deadlift 115 kg
10 x KB Swings 24 kg
15 cal Row

Finnish the round before moving to next 10min set

5 kierrosta
100 x 50 cm boksille askellus
10 x 30 kg slam ball olan yli lattialta
10 kg painoliivi/reppu

Raakarive puolesta reidestä + työntö

8 x (2+2)@60-75%

Raakatempaus puolesta reidestä + valakyykky

8 x (2+1)@65-75%

Raskas Te-veto polven alta riipusta

4x3@100-120%

Boksi hypyt 8 x 3

7 x 3
Strict Weight Pull-ups
60-70% of 1RM
https://vimeo.com/175741058

Run 800 meters
10 Pull-ups
30 kg Front squat, 30 reps
30 leg lift
30 kg Power clean, 30 reps
20 Pull-downs (68 kg)

Run 800 meters
10 Pull-downs
3 Pull-ups
30 kg Front squat, 30 reps
30 leg lift
30 kg Power clean, 30 reps

Post max weight

Row 500-500-500 m
Record time for each round, post total time.

Amrap 12'
5 pull ups
10 Hang Power Snatch @30/20
15 abmat Situp

2' Rest

Tabata
1- Rope Jump
2- Wall Ball Shot

Halting snatch deadlift + power snatch + snatch balance 1-1-1-1-1 reps.

10 x 1 min AMRAP, rest 2 min btw rounds

2 Ring Mu
20 Du´s
6 m HS walk