100 sit-ups
4 rds
10 snatch 50 kg
20 ring dip
30 squat

Minutes 1-3: 4 reps
4-6: 3 reps
7-9: 2 reps
10-12: 1 rep every 30 seconds
13-15: 1 rep

Total 90min
A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm 12kg, 16kg, 16kg

Skillwork for 20min:
4 sets of BMU
4x10 pull ups

B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps > vaihdettu hang snatch from mid thigh x 2 reps
(straps are ok if you have them)
Rest as needed

C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

D.
1000m row

5 rounds of the following triplet:
Dumbell Bench Press x 8
Single Arm Dumbell Snatch x 5 (each arm)
alternating jumping lunges x 20

Metcon:

1 Burpee, 2 Vups, 3 Ring Dips, 4 Pullups, 5 BJs (24"), 6 BkSqts (135lbs), 7 Pushups, 8 WBs (20lbs), 9 KBs (70lbs), 10 Push Press (135lbs), 11 Jump Sqts, 12 Snatches (135lbs)

Time: 28:55

4min amrap
15cal row
15 burpees
15 CTB
4min rest
4min amrap
21 cal row
21 burpees
21 ttb
4min rest
4min amrap
27 cal row
27 burpees
27 pull ups

AMRAP 4 min:
- Cluster (40/25 Kgs).
- Bar facing burpees.

1 min rest.

AMRAP 3 min:
- Cluster (50/32,5 Kgs).
- Bar facing burpees.

1 min rest.

AMRAP 2 min:
- Cluster (60/40 Kgs).

-Skin the cat
-Pitoja, käsien levitykset
-Etu + Takavaaka

In a team of three, for time:
Row 2500 metres
250 Wall-ball shots, 20-lb. ball
Row 2500 metres

Every two minutes the working athlete stops and 5 burpees are performed by the other two before the workout is resumed. Partition the work any way. One athlete works at any time.

21-15-9
Deadlift 225#
Burpees over the bar