3min rest between intervals.

65 kg

Boksin yli painon kanssa
Thruster 2 kuulalla
Kosketus-hyppy
Wallball syöttelyt
Tangon yli yleisliike

parin kanssa tehdään samaan aikaan

40, 42.5, 50 kg

20 sec work, 40 sec rest, 10 rounds each

Power snatch
Burpee
Power clean & jerk
Box jump

Bike&Row 3 rounds amrap 7min 30 sec each.

Total 45 min

5 rounds for time of:
50/30 kg Front Squat, 10 reps
10 Toes-to-bar

1 muscle up
2 haspu on 25# plates w no ab mat
3 rope climbs
5 ground to overheads 170#
10 front squats 170#
20 toes to bar
30 cal row
50 lungs
100 dble unders
4 min amrap - got to 1 front squat
1 min rest
6 min amrap got to 16 toes to bar
2 min rest then complete whole series
total time less the 3 mins rest 23:26

3 rounds
10 front squat
20 chest pull up
50 double under

Noon:

• 60min row

Not an all out effort.