800 m run
6 pull ups
8 hand stand push ups from box
6 KB push presses

a) 15 min AMRAP of
5 x push jerk @50kg
10 x TTB
15 x air squat

9 rounds and 10 TTB

b) 5 rep back squat with weighted pullups

a) 20 minute AMRAP of
30 strokes on the C2 rower
75 single skips (25 double unders)
20 wallballs @ 10kg
1 rope climb

completed 4 rounds, almost got to finish 5

b) 2 minutes (run 400m, remaining time burpees)
completed 11 burpees

50 Reps of the following
Boxjump 36 inches
Jumping Pullups
Kettlebell @ 24kg
Lunges
K2E
Pushpress @ 20kg (bar only)
Back extensions
Wallball @ 10kg
Burpees
Double Unders (150 singles)

second attempt - completed on my own - no one there to push me

79 Burpees

Aikaa vastaan:

• 200cal SkiErg

Jokaisella alkavalla minuutilla 5 x maastaveto.
N 62,5kg / M 90kg
Harjoitus alkaa maastavedoilla.

Run 1 mile
100 sit ups
Run .75
75 air squats
Run .25
25 press
25 toe2bar

"Tabata More Task"

60 Press 45 lbs / 30 lbs
50 Sumo deadlift high pull 45 lbs / 30 lbs
40 Burpees
30 Knees to elbows
20 Medball clean 20 lbs / 14 lbs

Run 200m

12mins:
- 1st min = 1 Burpee 3" Box Jump + 1 SDHP @ 40kg
- 2nd min = 2 + 2
- 3rd min = 3 + 3
- 4th min = 4 + 4
- 5th min = 5+ 5
- 6th min = 6 + 6
- 7th min = 5+ 5
- 8th min = 5+ 5
- 9th min = 5+ 5
- 10th min = 5+ 5
- 11th min = 5+ 5
- 12th min = 6 + 6

6min AMRAP:
- 6 Push Ups (feet on 3" box)
- 6 Single Leg Deadlifts (each leg)
- 12 Hollow Rocks
- 7 rounds + 4 Hollow Rocks

Run 400m

6min AMRAP:
- 5 low hang cleans @ 30kg (shin level)
- 5 mid hang cleans @ 30kg (knee level)
- 5 high hang cleans @ 30kg (waist level)
- 30 Air Squats
- 4 rounds + 10 Air Squats
then immediately sprint 200m

Deadlift:
3 x 355
3 x 405
12 x 455

Front Squats:
8 x 190
8 x 225
6 x 250