24min

500m soutu/1000m pyörä
15-20 käsipainotempaus
15-20 askelkyykky käsipainon kanssa

12min
6-8 yleisliike + boksin ylitys
12 käsipaino rinnalleveto riipusta
15 istumaannousu

Teams of 4
20 min for max cals
Partner 1 row or ride
Partner 2 holds double KB's front rack
Partner 3 holds a plank
Partner 4 hanging
Rotate as often as needed

Cannot row or ride unless partner 2, 3 and 4 are in position.

For time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

*Deadlift, 60 % of 1 RM
*Wallball, 20/14lbs

TC 40 min

AMRAP 9 ( Reps )

10 Shoulder Press @ 60% todays heaviest load.
10 Pull Ups
:30 Plank Hold

3 Rounds YGIG / round

For time:
10 Power snatch 40/30kg
10 Box over burpee

AMRAP 9 (Reps)

3 Power Clean @ 80% todays 1RM
6 Pull Ups
9 Bar Over Burpees

Tabata wall ball
8x20sec on/10sec off

Find TM in:

Clean pull + Clean high pull + Hang squat clean + Squat clean

For time

Buy- In Run 2000m

10 ROUNDS
4 Pull Ups
8 Burpees
12 Air Squat

Cash- Out Run 2000m

TC 32 min