In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

10 KB Snatch (24 kg)
20 Goblet Squats (24 kg)
30 KB Swings (24 kg)

3 Rounds

Was going pretty good until the third round - then my back tightened up completely. I struggled through to finish..but not at all happy with my time.

• lantion/lonkan avaus boxin kanssa 2,5min x 2
• takareiden venytys kumpparilla 2,5min x 2
• pakaran venytys 2,5min x 2
• pakaran rullaus 3min x 2
• takareiden rullaus 3min x 2

3 x 2 Tempausveto 100 %
3 x 2 Tempausveto 110 %

5 Rounds

3 Front Squat 135/95

3 Thruster 135/95

3 Shoulders to Overhead

100m Run

12 Pull-up

100m Run

4 mile run second time ever avg pace 11:50. First mile 9:34

5 Rounds

3 Front Squat 135/95

3 Thruster 135/95

3 Shoulders to Overhead

100m Run

12 Pull-up

100m Run

3 Rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

Continuous HSPU/pull-ups

Do continuous HSPU (1 in first minute, 2 in 2nd minute and so on) for as long as possible. If you can't finish that round with HSPU's then finish that round with pull-ups.

Did 15 rounds all HSPU, made it 22 rounds + 20

50.40.30.20.10

Kettlebell Swing 24/16kg

Double Unders

• 400M row in 2:00