for time in teams of 2:

400m row
100 burpees
100 kb snatches
50 ring dips
100 weighted sit ups 30#
400m row

divided by 2, partner rests while other works. the burpees were the most tiring :D

2 Rounds for time of:

18 Calorie Row
15 Thrusters 95/65
12 Chest-to-bar Pull-ups

Sumo Deadlift:
3 x 355
3 x 405
6 x 455

Front Squat:
8 x 205
8 x 235
6 x 265

Conditioning:
3 rounds, 1 min at each station for max reps, 2 min rest after each round

Ring dips (27, 15, 15)
Thrusters 95# (15, 12,12)
Burpees (19, 18, 18)

Teams of 4, 2 people working at a time.
400 swings at gym
Run to the legion and do 200 pushups
Run to the lantern and do 400 air squats
Run back to the legion and do 200 burpees
Run back to the gym and call time
The reps are split between team members

Team: Me Ash Drago Nikki and Lu

-Run Laps(2 BB Courts=133 Meters)
10-9-8-7-6-5-4-3-2-1
-Hang Power Cleans (135/95)
1-2-3-4-5-6-7-8-9-10

3rds
1min Front Squat 135# (10, 10, 10)
1min rest
1min Box Jump (17, 17, 17)
1min rest
1min Shoulder Press (15, 15, 15)
1min rest
1min KB Snatch 1.5 pood (10, 10, 10)

5x2 Snatch off high blocks

2x65
2x75
2x95
2x105
2x105
2x115
2x115

then

Back Squat 4x8 @ 80% of 3RM (175lbs)

5x 135lbs
8x 175lbs
8x 185lbs
8x 195lbs
8x 205lbs last one had a ugly bent back but finished strong

then

Pause Front Squats 5x2 (5 sec on the bottom)

2x 155lbs
2x 165lbs
2x 175lbs
2x 180lbs
1x 180lbs

then

3 sets of:

50m Prowler Push w/140lbs
5 rope climbs

For time:
Row 40 cals
Run 200m
5 lengths keg carry @ 200#
15 Burpees
35 hang sumo high pulls 62#
Run 200m
15 Burpees
(9:57)

10 rounds:
1:00 work/1:00 rest
10 power cleans @ 165# each round
10 air squat penalty each round for not reaching 10 cleans
(no penalties)

Swim 500 yards

Voima: L-pito renkailla tai tangolla 5x max.pito

tabata with kettlebell 16/24kg:

Russianswing

Salkku vasen,

Salkku oikea

DU

Kettlebell kierto myötä

Kettlebell kierto Vasta

7x1 Clean (Full) and Split Jerk

1x135
1x145
1x155
1x165
1x175
1x175
1x180
1x185
1x185
1x185
1x190 then failed jerk

then

1 min Max slapping push-ups
1 min rest

8min AMRAP
16 Alternating KB Snatches 45lbs
12 Thrusters 95lbs
8 Burpees over bar

1 min rest
1 min Max slapping push-ups